WODS

CALENDAR VIEW
Friday, December 6 2019
Jess Tiano's B-Day WOD
Jess Tiano's B-Day WOD 60 x Bar Muscle Up
30 x Squat Clean (185/125)   [225/155]
*Split Up However You Like*
*20 MIN CAP*
Thursday, December 5 2019
Baby Yoda
Baby Yoda 21-18-15-12-9-6-3
Alternating KB Step Up (24/16kg) to (24/20")
Handstand Push Up
*12 MIN CAP*
Wednesday, December 4 2019
Cara Dune
Cara Dune 8 Rounds:
8 x Clean (95/65)
8 x Bar Facing Burpee
*10 MIN CAP*
*Cleans MUST be Unbroken... OR ELSE!*
Tuesday, December 3 2019
2012 Regional Workout 4
2012 Regional Workout 4

50 x Back Squat (135/95)

40 x Pull Up

30 x Shoulder to Overhead (135/95)

50 x Front Squat (85/65)

40 x Pull Up

30 x Shoulder to Overhead (85/65)

50 x Overhead Squat (65/45)

40 x Pull Up

30 x Shoulder to Overhead (65/45)

*22 MIN CAP*

Last Done January 18th, 2017

Monday, December 2 2019
Mike T's B-Day WOD
Mike T's B-Day WOD 3 Rounds:
23 x Pistol
23 x Ring Dip
23 x Deadlift (185/125)
23 x Sit Up (PVC)
30ft HS Walk
*16 MIN CAP*
Wednesday, November 27 2019
Hooded Justice
Hooded Justice 3 Rounds:
100 x Double Under
50 x KB Swing (24/16kg)
100ft Handstand Walk
*14 MIN CAP*

*Sub Reverse Bear Crawl for HS Walk*
Tuesday, November 26 2019
The Chief
The Chief "The Chief"
5 Rounds:
3 MIN AMRAP:
3 x Power Clean (135/95)
6 x Push Up
9 x Air Squat
*Rest 1 MIN*

Last Done September 6, 2017
Monday, November 25 2019
Mando
Mando 40-30-20-10-5
Wall Ball (20/14)
10-8-6-4-2
Deadlift (275/185)
Friday, November 22 2019
Fight Gone Bad
Fight Gone Bad Fight Gone Bad

3 Rounds:
1 Minute at each station
Wall Ball (20/14) to 10ft
Sumo Deadlift High Pull (75/55)
Box Jump (24/20)
Push Press (75/55)
Row for Calories
*1 MIN REST*

*Score is Total Reps*

Last Done October 16, 2017
Thursday, November 21 2019
Kimery & Laine's B-Day WOD
Kimery & Laine's B-Day WOD 10 MIN AMRAP
30 x Double Under
[] x Strict HSPU

Then

"Kimeraine"
5 MIN AMRAP:
11 x Squat Snatch (115/75)
22 x Box Jump (24/20)
19 x Burpee
88 x Air Squat

*3 MIN REST*

5 MIN AMRAP:
11 x Clean & Jerk (115/75)
24 x Pull Up
19 x Thruster (115/75)
84 x Double Under

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