WODS: January 2019

7 MIN AMRAP:
3 x Hang Clean   (115/85)   [155/105]
6 x Thruster   (115/85)   [155/105]
9 x Pull Up   [C2B]

50 x KB Swing (24/16kg)
50 x SDHP (95/65)   [135/95]
50 x Wall Ball (20/14) to 10ft
50 x Toes 2 Bar
200 x Double Under
50 x Toes 2 Bar
50 x Wall Ball (20/14) to 10ft
50 x SDHP (95/65)   [135/95]
50 x KB Swing (24/16kg)
*25 MIN CAP*

21-18-15-12-9-6-3
Front Squat
Push Press
Rx: (95/65)   [115/85]
*Push press. NO JERKS!*

15 MIN AMRAP:
2 x Muscle Up
4 x Deadlift (225/155)   [275/185]
6 x Burpee Box Jump Over (24/20)
*Scale w/ 2 x C2B & 2 Ring Dip*

15 MIN EMOM:
3 x Hang Power Snatch
[] x Strict Pull Up/C2B/Muscle Up

Then

6 MIN AMRAP:
12 x Thruster (6R/6L) (24/16kg)   [32/24kg]
50 x Double Under

30-20-10
Wall Ball (20/14) to 12/11ft
Box Jump Over (30/24)
Push Jerk (115/85)
*12 MIN CAP*

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12 Rounds:
3 x Squat Snatch
9 x Toes 2 Bar
*Weight goes up every 3 rounds*
Men: 45>75>95>115   [135>155>185>205]
Women: 34>55>65>85   [95>105>125>135]
*21 MIN CAP*

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*

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]

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

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*

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*

"DT"
5 Rounds:
12 x Deadlift
9 x Hang Clean
6 x Jerk
Rx (155/105)

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

12 MIN AMRAP:
50 x Double Under
10 x KB Swing (32/24kg)
30ft Handstand Walk
*Sub 1 x Trip around box for HSW*

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*

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)

3 Rounds:
21 x Toes 2 Bar
15 x Deadlift (225/155)   [275/185]
9 x Bar Muscle Up
*12 MIN CAP*

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)

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*

10 MIN AMRAP:
40 x Double Under
20 x Air Squat
5 x Hang Snatch (95/65)   [135/95]

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*