WODS: January 2018

21 MIN AMRAP:
100 x Double Under
15 x Clean & Jerk (155/105)   [185/125]
100 x Double Under
21 x Bar Facing Burpee   [New Open Standard]
100 x Double Under
15 x Muscle Up

Sumo Deadlift
1-1-1-1-1-1-1-1-1-1

Then

30-20-10
Back Squat
Back Rack Lunge
Push Press
Rx: (75/55)   {45/35}
*20 x Burpee for letting barbell touch the ground*
*7 MIN CAP*

Prior to 8:00, complete:
3 rounds of:
    6 chest-to-bar pull-ups
    6 squat snatches, 95 lb.
Then, 3 rounds of:
    7 chest-to-bar pull-ups
    5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
    8 chest-to-bar pull-ups
    4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
    9 chest-to-bar pull-ups
    3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
    10 chest-to-bar pull-ups
    2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
    11 chest-to-bar pull-ups
    1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes

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

3 Rounds:
30 x Alternating Single Arm KB Snatch (24/16kg)
*Must Touch Ground Between Each Rep*
20 x Box Facing Burpee Box Jump Over (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 Bar Facing 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

7 Rounds:
7 x Snatch (135/95)   {95/65}
7 x Box Jump (30/24)
*12 MIN CAP*

3 Rounds:
30 x Deadlift
30 x Backsquat
30 x Strict Shoulder Press
*21 MIN CAP*

Consult Chart for Rx Weights

12 MIN EMOM:
Min1: 3 x Hang Snatch (135/95)   [Heavy]
Min2: 9 x Handstand Push Up   [Strict]
Min3: 12 x Toes 2 Bar   [15x]

Then

7 MIN AMRAP:
30 x Double Under
15 x Plate Ground 2 Overhead (45/35)

***No 5:30am or 6:30am classes today. Normal schedule resumes at 9:30am***

12 MIN AMRAP:
10 x Strict Pull Up
10 x Front Squat (155/105)

3-3-3-3-3-3-3
Sumo Deadlift

Then

10 Rounds:
6 x Wall Ball (20/14) to (12/11ft)
4 x Clean (115/75)
6 x Burpee Box Jump Over (24/20)
*11 MIN CAP*

14 MIN AMRAP:

7 x Muscle Up

50 x Wall Ball (20/14)

100 x Double Under

Last Done 2 JAN 2017

***Afternoon classes, check social media before you come for weather update!***

10 MIN AMRAP:
30 x Snatch (75/45)   {43/35}
30 x Snatch (135/75)   {75/55}
30 x Snatch (165/100)   {105/75}
AMRAP Snatch (210/120)   {120/90}

Last Done 6 JAN 2017

20 MIN AMRAP:
50-100-150-200-...
Air Squat
Deadlift (135/95)   {95/65}
Push Up

12 MIN EMOM:
1 x Snatch
2 x Hang Snatch
3 x Overhead Squat
3 MIN: (75/55)   [115/75]
3 MIN: (95/65)   [135/95]
3 MIN: (115/75)   [155/105]
3 MIN: (135/95)   [185/125]

Then

9-7-5
Power Clean
Push Jerk
Bar Muscle Up
Rx: (155/105)   [205/135]
*Scale BMU with 2 x C2B*
*9 MIN CAP*

5-5-5-5-5
Sumo Deadlift
*Post Load On Each*

Then

30 x Squat Clean Thruster (135/95)   [165/115]   {95/65}
*5 x Burpee EMOM*   [Bar Facing]
*Starts With 5 x Burpee*
*12 MIN CAP*

3 x 500 Meter Row
*20 MIN CAP*
Post Times for Each

Then

15 MIN AMRAP:
3-6-9-12-15-18-21-...
Clean (115/75)   {75/55}
Toes 2 Bar

40-30-20-10
Wall Ball (20/14) to 10ft
16-12-8-4
Deadlift (225/155)   [275/185]
*12 MIN CAP*

10 MIN EMOM:
7 x Thruster (75/55)
7 x Box Jump (24/20)

Then

2 Rounds:
15 x Muscle Up
15 x Squat Snatch (95/65)   [135/95]
*Scale MU w/ 1 x Ring Dip & 1 x C2B*

12 MIN EMOM:
3 x Hang Power Clean
3 x Front Squat
3 x Jerk

3 MIN (95/65)   [135/95]   {65/35}
3 MIN (115/75)   [155/105]   {75/45}
3 MIN (135/95)   [185/125]   {85/55}
3 MIN (155/105)   [205/135]   {95/65}

Then

21-15-9
Push Press {95/65}
Burpee
Sumo Deadlift High Pull (95/65)
*9 MIN CAP*

***10AM Class Only Today***

3 Rounds:
50 x Double Under
40 x Sit-up
30 x MedBall Clean (20/14)
20 x HSPU
10 x Burpee Chest 2 Bar Pull Up