(240) 317-5303

Saturday 2/1

Teams of 2

I work you work, break as needed, equal work shared

For time

200 Wall Ball Shots

150 Sit-ups

100 cal row

50 chest to bar pullups

40 power cleans

30 shoulder to overhead

20 deadlifts

10 snatch

RX: (135/95)

L2: (115/75) pull ups

L1: (95/65) jumping pull ups

Friday 1/31

Deadlift Strength

5 reps @ 60%

2min rest

5 reps @ 70%

2min rest

5+ reps @ 80%

WOD

3 Rounds for Time

15 Goblet Squats

10 Burpees

15 KB swings

(1.5/1)

L2: (1/.75)

L1: (.75/.5)

Thursday 1/30

AMRAP 15min

200m Run

16 DB Alt Snatches

10 DB Box Step Ups

(50/35)

L2: (35/25)

L1: (25/20)

Wednesday 1/29

Strict Press Strength

5 reps @ 60%

2min rest

5 reps @ 70%

2min rest

5+ reps @ 80%

WOD

5 Rounds

5 Hang Power Cleans

5 Push Presses

10 Thrusters

(95/65)

L2: (75/55)

L1: (45/35)

Tuesday 1/27

“Filthy Fifty”

50 reps for time of

Box Jumps (24/20)

Jumping Pull ups

KB swings (1/.75)

Walking Lunges

Knee to Elbows

Push Press (45/35)

Hip Extensions

Wall balls (20/14)

Burpees

Double Unders

Scaled: Hang knee raises, supermans, 100 Single unders.

Monday 1/27

Strength Back Squat

5 reps @ 60%

2min rest

5 reps @ 70%

2min rest

5+ reps @ 80%

WOD

21-15-9

Overhead Squat (115/75)

Toes to Bar

L2 (95/65)

L1 (45/35)

Saturday 1/25

Open 12.3

AMRAP in 18 minutes

15 Box Jumps (24/20 in)

12 Push Press (115/75 lb)

9 Toes-to-Bars

Scaled

15 Box step ups

12 Push Press (75/55)

9 knee raises

Friday 1/24

Friday 1/24

Diane
21-15-9

Deadlift (225/155)
Handstand pushups

L2: (185/125) Box pike Pushups

L1: scale weight as needed, pike pushups

EMOM 10min

100m Row
2 Bar muscle ups

Scale: highest skill gymnastic movement (strict pullups, chest to bar, kipping pullups)

Thursday 1/23

WOD

10min AMRAP

2 Pullups

2 Air squats

2 Sit ups

100ft KB farmers walk (2/1.5)

Increase reps by 2 every round

Farmers walk stays the same

L2: Banded pull ups

L1: ring rows

Wednesday 1/22

Skill/Strength

Clean and Jerk

15min Build to a 1rep Max

Then

Grace at 60% of the day’s 1rm

Score is time to complete