WODS: January 2018

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

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

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

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

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)

Thruster (95/65)
Pull Up
7 x Snatch (135/95) {95/65}
7 x Box Jump (30/24)
*12 MIN CAP*
30 x Deadlift
30 x Backsquat
30 x Strict Shoulder Press
*21 MIN CAP*
Consult Chart for Rx Weights
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***
10 x Strict Pull Up
10 x Front Squat (155/105)
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!***
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
50-100-150-200-...
Air Squat
Deadlift (135/95) {95/65}
Push Up
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*
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*
*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
Wall Ball (20/14) to 10ft
16-12-8-4
Deadlift (225/155) [275/185]
*12 MIN CAP*
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*
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