WOD: 02/04/19

27 minute AMRAP of:
21 Toes to Bar
15 Power Cleans, 155/105-lbs.
90 Double-unders

WOD: 02/03/19

Dumbbell “Jack”
Complete as many rounds as possible in 20 minutes of:
Single DB Push press, 10 reps/arm
10 KB or DB Swings
10 Box jumps, 24/20 inch box

*Use a 53/35-lb. KB or a 50/35-lb. DB.

WOD: 02/02/19

Team 500

Teams of 2:
30 minute AMRAP of:
200 Thrusters, 45/35-lbs.
100 Pull-ups
100 Handstand Push-ups
100 Calorie Row

WOD: 02/01/19

EMOTM for 7 minutes:
Hang Power Snatch, 5 reps

EMOTM for 7 minutes:
Power Snatch, 3 reps

EMOTM for 14 minutes:
Odd: 1 Power Snatch
Even: Max Wall-balls, 20/14-lbs.

WOD: 01/31/19

10 minute AMRAP of:
20 KB Swings, 53/35-lbs.
15 Push-ups

Rest 5 minutes.

10 minute AMRAP of:
20 DB Snatches, 50/35-lbs.
15 Pull-ups

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.