WOD: 01/30/19
5 rounds Each for time of:
50/35 Calorie Row
*Rest as needed between efforts.
WOD: 01/29/19
EMOTM for 10 minutes:
10 Deadlifts
42-30-18 reps for time of:
Dumbbell Deadlift, 50/35-lbs.
Toes to Bar
Box Jump, 24”/20”
WOD: 01/28/19
5 rounds for time of:
Run 400m
10 Overhead Squats, 135/95-lbs.
5 Muscle-ups
WOD: 01/27/19
Stations!
3 rounds of 2 minutes for MAX reps at
each station:
Wall-balls and/or Med-ball Cleans, 20/14lb.
Toes to Bar and/or Pull-up
Dumbbell Snatch and/or Thruster, 50/35lb.
Deadlift and/or Burpee, 185/135-lbs.
WOD: 01/26/19
ROWRUN
Teams of 3
In 40 minutes:
MAX distance Row
Partner 1: Runs 400m
Partner 2: Rows for Max distance
Partner 3: 10 Burpee Pull-ups
*Switch stations when Partner 1 returns from run.
*Partner 3 may rest with remaining time after burpees.
WOD: 01/25/19
EMOTM for 7 minutes:
Power Clean, 3 reps
EMOTM for 7 minutes:
Squat Clean, 2 reps
EMOTM for 7 minutes:
Clean and Jerk, 1 rep
Grace
30 clean and jerks for time
Men: 135 lb.
Women: 95 lb.
Squat clean each rep.
WOD: 01/24/19
Complete as many rounds as possible in 20 minutes of:
15 strict pull-ups
30 push-ups
45 squats
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WOD: 01/23/19
Back Squat 3-3-3-3-3 reps
Shoulder Press 5-5-5-5-5 reps
Deadlift 8-8-8-8-8 reps
WOD: 1/22/19
20 minute AMRAP of:
2:00 Handstand Hold
1:00 Plank
:30 L-sit
100 Double-unders
WOD: 01/21/19
5 rounds Each For Time of:
Row 300m
30 Kettlebell Swings, 53/35-lbs.
15 Toes to Bar
*Rest as needed between sets.