WODS: January 2017

12-9-6-3

Squat Clean

90 x Double Under After Each Set

*10 MIN CAP*

Men (135-155-185-205)

Women (95-105-125-135)

Masters Men (95-105-125-135)

Masters Women (65-75-85-95)

50-40-30-20-10
Wall Ball (20/14)
Deadlift (135/95)
Pull Up
*5 x Burpee Each Time You Break Up A Set*
*21 MIN CAP*

100 x Double Under
15 x Bar Muscle Up
20 x Box Jump Over (24/20)
25 x Hand Stand Push Up
30 x KB Swing (24/16kg)
100 x Double Under
30 x KB Swing (24/16kg)
25 x Hand Stand Push Up
20 x Box Jump Over (24/20)
15 x Bar Muscle Up
100 x Double Under
*21 MIN CAP*

10 MIN EMOM:

10 x Wall Ball (20/14) to 12/11ft

8 x Toes 2 Bar

6 x Clean (135/95)   [185/125]

*If you cannot complete full round in 1 minute, Finish round and then wait until the NEXT full minute*

*Post Rounds Completed*

3 Rounds:

15 x Thruster (155/105)

400M Run

*12 MIN CAP*

"Donny"

21-15-9-9-15-21

Deadlift (225/155)

Burpee

15 MIN AMRAP:

3-6-9-12-15-18-21-...

C2B Pull Up

Overhead Squat (95/65)

Box Jump (24/20)

12-9-6
Deadlift (315/205)   {205/135}
Muscle Up
*9 MIN CAP*

30 x Box Facing Burpee Box Jump Over (24/20)

30 x Hang Clean (185/125)

30 x Handstand Push Up

*10 MIN CAP*

50 x Back Squat (135/95)   {95/65}

40 x Pull Up

30 x Shoulder to Overhead (135/95)   {95/65}

50 x Front Squat (85/65)   {65/45}

40 x Pull Up

30 x Shoulder to Overhead (85/65) {65/45}

50 x Overhead Squat (65/45)   {45/25}

40 x Pull Up

30 x Shoulder to Overhead (65/45) {45/25}

*22 MIN CAP*

12 MIN AMRAP:

40 ft Handstand Walk

20 x Wall Ball (20/14#) to 10 ft

10 x Toes 2 Bar

(Sub 30 x Shoulder Touch for HS Walk)

10 Rounds:

5 x Squat Clean Thruster (135/95) {95/65}

30 x Double Under

*14 MIN CAP*

12 MIN AMRAP:
90 x Double Under
18 x Snatch (95/65)   {65/45}
6 x Muscle Up   {C2B}
*Sub C2B for Muscle Up*

3 Rounds:

30 x Wall Ball (20/14)

30 x Box Jump (24/20)

400M Run

20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Doubule Under
40 x Box Jump (24/20)
40 x Toes 2 Bar
30 x C2B Pull Up
30 x Burpee
20 x Power Clean (145/100)
20 x Push Jerk (145/100)
10 x Snatch (145/100)
10 x Muscle Up
*Sub Wall Climb for Muscle Up*
*Masters Rx (95/65)*

'DT'

5 Rounds:

12 x Deadlift

9 x Hang Clean

6 x Jerk

*Rx (155/105)*

21-15-9
Thruster (95/65)
Pull Up

10 MIN AMRAP:

30 x Snatch (75/45)   {45/35}

30 x Snatch (135/75)   {75/55}

30 x Snatch (165/100)   {100/75}

AMRAP Snatch (210/120)   {120/90}

7 MIN AMRAP:
3-6-9-12-15-18-etc
Clean & Jerk (135/95)
Toes 2 Bar

8 MIN AMRAP:
10 x Deadlift (135/95)   {95/65}
15 x Box Jump (24/20)   {20}
15 x Deadlift (185/135)   {135/95}
15 x Box Jump (24/20)
20 x Deadlift (225/155)   {185/115}
15 x Box Jump (24/20)
25 x Deadlift (275/185)   {225/135}
15 x Box Jump (24/20)
30 x Deadlift (315/205)   {275/155}
15 x Box Jump (24/20)
35 x Deadlift (365/225)   {315/185}
*Step ups are allowed as Rx, but frowned upon by Preston*

14 MIN AMRAP:

7 x Muscle Up

50 x Wall Ball (20/14)

100 x Double Under