OUR WODS

1/9/2020

Hanging Power Clean and Jerks
3-3-3-3-3

For Time:
21-15-9 of:
Deadlifts 225/155
Box Jumps 24″/20″
_____________

CF Basics
Hanging Power Cleans
3-3-3-3-3

For Time:
Row 500 m
then 21-15-9 of:
KB Swings 53/35
Burpees

1/8/2020

3 Rounds for Time:
Run 400 m
21 Toes to Bar
15 HSPU’s
9 Front Squats 155/105

MOD WOD
3 Rounds for Time:
Run 400 m
21 Toes to Bar / Hanging Knee Raises
15 DB Push Press 35/20 x 2
9 Front Squats 95/65

1/7/2020

10 Min EMOM:
Snatch Pull + Hanging Power Snatch + OH Squat + Hanging Squat Snatch @ AHAFA

For Time:
30/24 Calorie Assault Bike
24 Burpees over the Bar
18 Power Snatch 95/65
____________

CF Basics
17 Min AMRAP:
10 Deadlifts 135/85
20 Wall Balls 20/14
30 Double Unders / 60 Single Unders

1/6/2020

5 Rounds for Time:
42 Double Unders
21 Wall Balls 20/14
14 Pull-ups
7 Power Cleans 165/115
*24 min cap
_____________

CF Basics
Shoulder Press
5-5-5-5-5

3 Rounds for Time:
21 Power Cleans 95/65
15 Push-ups
9 Pull-ups

1/3/2020

10 Min AMRAP:
5 Push Jerks 155/105
10 Deadlifts 155/105
1 Rope Climb 15’/12′

2 Min Max Calorie:
Assault Bike

MOD WOD
10 Min AMRAP:
5 Push Jerks/Push Press 95/65
10 Deadlifts 95/65
1 Rope Climb 15’/12′

2 Min Max Calorie:
Assault Bike

1/2/2020

For Time:
10-9-8-7-6-5-4-3-2-1 of:
Strict Pull-ups
20-18-16-14-12-10-8-6-4-2 of:
Push-ups
30-27-24-21-18-15-12-9-6-3 of:
Squats
*16 min cap

Optional Accessory Work:
100 Toes to Pole

MOD WOD
For Time:
10-8-6-4-2 of:
Strict Pull-ups
20-16-12-8-4 of:
Push-ups
30-24-18-12-6 of:
Squats
*16 min cap

1/1/2020

Open Gym Today 7:30 – Noon

Optional Workout:

“2020 Challenge”
Complete 2020 Calories on:
Row / Ski Erg / Assault Bike / Run

*Split anyway
*1 Mile Run = 100 Calories
*Must do at least 100 Calories of each
*Can be Partner or Team WOD

BE STRONGER THAN YOUR STRONGEST EXCUSE