WODS: January 2019

CALENDAR VIEW
Tuesday, January 22 2019
Toussaint
Toussaint 10-9-8-7-6-5-4-3-2-1
Front Squat (2 x 24/16kg)   [32/24kg]
*5 Bar Muscle Up After Each Set*
*16 MIN CAP*
*Handles must touch in front rack*
Monday, January 21 2019
Mary Mirabelli's B-Day WOD
Mary Mirabelli's B-Day WOD 15 MIN AMRAP:
104 x Double Under
83 x Ring Row
62 x Bar Facing Burpee
41 x Deadlift (95/65)   [135/95]
20 x Hang Power Clean (95/65)   [135/95]
Friday, January 18 2019
Test Week WOD #5
Test Week WOD #5 12 MIN AMRAP:
2 Rounds:
30 x Double Under
10 x Handstand Push Up
10 x Overhead Squat
*Scale HSPU w/ Hand Release Push Up*
*After 2 rounds completed, add weight and begin another 2 rounds, etc.*
Men: 95/135/165/185/205/225
Women: 65/95/115/125/135/155
Thursday, January 17 2019
Test Week WOD 4
Test Week WOD 4 3 Rounds:
30 x KB Snatch (24/16kg) *Alternating Arms, Lift From Ground*
20 x Burpee Box Jump Over (24/20)
30 x Deadlift (185/125)   [225/155]
*Last time we did 400m Run instead of Deadlift. Feel free to run if you want to compare with last time*
Wednesday, January 16 2019
Test Week WOD 3 (Bergeron Open Test)
Test Week WOD 3 (Bergeron Open Test) 20 MIN AMRAP:
50 x Wall Ball (20/14)
50 x Double 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 2 x C2B & 2 x Ring Dip for Each MU*
Tuesday, January 15 2019
Test Week WOD 2 ( DT )
Test Week WOD 2 ( DT ) "DT"
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Jerk
Rx (155/105)
Monday, January 14 2019
Test Week WOD 1 ( Fran )
Test Week WOD 1 ( Fran ) "Fran"
21-15-9
Thruster (95/65)
Pull Up
Friday, January 11 2019
Spider-Ham
Spider-Ham 12 MIN AMRAP:
50 x Double Under
10 x KB Swing (32/24kg)
30ft Handstand Walk
*Sub 1 x Trip around box for HSW*
Thursday, January 10 2019
Shrieking Shack
Shrieking Shack 30 x Back Rack Lunge (185/125)
30 x Pull Up
20 x Front Rack Lunge (155/105)
20 x Chest 2 Bar Pull Up
10 x Overhead Squat (135/95)
10 x Ring Muscle Up
*15 MIN CAP*
Wednesday, January 9 2019
The Lost Diadem of Ravenclaw
The Lost Diadem of Ravenclaw 50 x Jumping Air Squat
40 x Sumo Deadlift High Pull (95/65)
30 x Ring Dip
20 x Strict Handstand Push Up   [Strict Deficit 45/25]
30 x Ring Dip
40 x Sumo Deadlift High Pull (95/65)
50 x Jumping Air Squat
*Scale HSPU with Strict Press (95/65)
Tuesday, January 8 2019
Eye of the Tiger
3 Rounds:
21 x Toes 2 Bar
15 x Deadlift (225/155)   [275/185]
9 x Bar Muscle Up
*12 MIN CAP*
Monday, January 7 2019
Thor's (Cole's) B-Day WOD
Thor's (Cole's) B-Day WOD 15 MIN EMOM:
20 x Double Under
1 x Clean & Jerk

Then

10 MIN AMRAP:
3 x Burpee Box Jump Over (24/20)
4 x Box Jump Over
5 x Box Jump
12 x Wall Ball (20/14)

Friday, January 4 2019
Bandersnatch
Bandersnatch 18-15-12-9-6-3
Ring Dip
Burpee Box Jump Over (24/20)
*30 Second Wall Sit After Each Round*   [1 Min]
*14 MIN CAP*
Thursday, January 3 2019
Bird Box
Bird Box 10 MIN AMRAP:
40 x Double Under
20 x Air Squat
5 x Hang Snatch (95/65)   [135/95]
Wednesday, January 2 2019
MMXIX
MMXIX Regular Schedule Resumes Today!

50 x Deadlift (1815/125)   [225/155]
Rest 3 Minutes
50 x Push Up   [HSPU]
Rest 2 Minutes
50 x Wall Ball (20/14)
Rest 1 Minute
50 x Bar Facing Burpee
*18 MIN CAP*

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