WODS
Friday, February 3 2023
Marys Bday wod

"Petrina"
25 minute amrap
5 x pull up
10 x sumo deadlift high pull (24/16kg)
14 x kettlebell swing (24/16kg)
226m run/row
Thursday, February 2 2023
Adelaides bday wod

12 minute AMRAP:
Accumulate1:00 HANDSTAND HOld
100' Lunge (2x50/35)
* HS hold is cumulative *
*lunge any style*
Tuesday, January 31 2023
Quentins Bday wod

Quentins bday wod:
7 rounds:
10 x clean (145/100)
10 x jerk (145/100)
15 x toes to bar
*15 minute cap*
Monday, January 30 2023
Potaytoes

1 x squat snatch
1 x hang squat snatch
1 x overhead squat
then:
7 minute emom
100' x shuttle sprint (25' increments)
7 x line facing burpee
100' x shuttle sprint
Friday, January 27 2023
Nice Hobbit

27 JAN Wod:
EMOM X15
1 x CLEAN
1X Hang Clean
1 x Jerk
(warm up to 70% then go heavy across)
Then:
E2 min x 6 rounds
6 x Strict Pull Up
50' HANDSTAND WALK
6 x Strict Pull Up
Thursday, January 26 2023
No ones bday wod

3 rounds for time:
15/12 x cal bike
15 x thruster (2x50/35)
90 x double undee
*9 minute cap*
Tuesday, January 24 2023
Landry

24 Jan Wod:
6 rounds ForTime:
15 x Wall Ball (20/14) 10/9'
10 x Chest to Bar pull up
5 x Snatch (135/95)
*12 minute CAP*
Monday, January 23 2023
Margarets bday wod

15 minute amrap:
16 x deadlift (95/65)
12 x hang clean (95/65)
8 x shoulder to overhead (95/65)
4 x wall walk burpees
Friday, January 20 2023
Carters bday wod

21-18-15-12-9-6-3
deadlift (155/105)
chest to bar pull up
*12 minute cap*
Wednesday, January 18 2023
Ruthies bday wod

Amrap 5:
5 x wall walk
9× Box Jump Over (24/20)
1:00 REST
AMRAP 5:
60 x Double Under
5 x Wall walk