2/17/23

WOD

OPEN WORKOUT 23.1

Complete as many reps as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans
♂ 20-lb ball to 10-ft target, 135-lb cleans

2/16/23

WOD

For time:
1000m Run/Row
50 Sit-ups
35 Box Jumps, 24"/20"
25 Toes-to-Bar
35 Box Jumps, 24"/20"
50 Sit-ups
1000m Run/Row

2/15/23

WOD

With a partner:
23 minute AMRAP of:
19 Wall-balls, 20/14-lbs.
19 Calorie Row

*share as needed.

2/14/23

WOD

2 sets of:
3 rounds for time of:
15-cal. machine
12 power snatches, 95/65-lbs.
9 burpees

*Rest 1:1 with a Partner*

2/13/23

WOD

From the Floor:
Front Squat
3 sets of 5 reps

10 rounds of:
150' Shuttle Run (25' increments)
5 Double DB Front Squats
5 DB Burpee Deadlift

*50/35-lb. DBs.

2/12/23

WOD

Rest Day

2/11/23

WOD

“Barbara”
5 rounds for time:
20 pull-up
30 push-ups
40 sit-ups
50 squats

Rest 3 minutes between rounds.

2/10/23

WOD

15 minutes to complete:
Deadlift 5-5-5-5-5 reps

5 minute AMRAP of:
5 Deadlift, 225/155-lbs.
5 Handstand Push-ups

2/9/23

WOD

"The Ghost"
6 rounds of:
1 minute of Rowing
1 minute of Burpees
1 minute of Double-unders
1 minute rest

2/8/23

WOD

20 minute AMRAP of:
10 Shuttle Runs, 25'x2
5 Snatches
8 Shuttle Runs
4 Snatches
6 Shuttle Runs
3 Snatches
4 Shuttle Runs
2 Snatches
2 Shuttle Runs
1 Snatch

*Athlete Chooses Snatch weight.