WODS: January 2020

400m Run
50 x Front Squat (95/65)
50 x Handstand Push Up
400m Run
*14 MIN CAP*

Last Done April 4, 2017

20 MIN AMRAP:
5 x Power Clean (185/125)
10 x Ring Dip
15 x Wall Ball

"Helen Squared'
3 Rounds:
20 x Burpee Box Jump Over (24/20)
21 x KB Swing (24/16kg)
12 x Pull Up
*13 MIN CAP*

10 Rounds:
30 x Double Under
5 x Snatch (135/95)
*12 MIN CAP*

7 MIN AMRAP:
3-6-9-12-15-18-21-...
Chest 2 Bar Pull Up
Thruster (100/65)

30 x Handstand Push Up
30 x Sumo Deadlift High Pull (95/65)
20 x Handstand Push Up
20 x Front Rack Lunge (95/65)
100 x Double Under
20 x Front Rack Lunge (95/65)
20 x Handstand Push Up
30 x Sumo Deadlift High Pull (95/65)
30 x Handstand Push Up
*12 MIN CAP*

5 Rounds:
6 x Bar Muscle Up
7 x Burpee Box Jump Over (24/20)
8 x Thruster (135/95)
*14 MIN CAP*
*Sub C2B Pull Up for BMU

5 MIN AMRAP:
14 x Hand Release Push Up
7 x Overhead Squat (95/65)

*Rest 2 Min*

5 MIN AMRAP:
15 x Deadlift (135/95)
15 x Ring Dip

20 MIN EMOM:
50 x Double Under
6 x Clean (155/105)   [185/125]
15 x Wall Ball (20/14)
*If you don't complete under 2:00 finish round and pick up at top of next 2:00 mark*

*Regular Schedule All Day Today*

10 MIN AMRAP:
12 x Hang Snatch (95/65)
12 x Toes 2 Bar
12 x Bar Facing Burpee

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15 MIN to Establish
1 x Heavy Single Power Snatch

Then

21-15-9
Power Snatch (95/65)
Ring Dip
*7 MIN CAP*

20 x Box Get Over (48/40")

Then

10-8-6-4-2
Front Squat (185/125)   [225/155]

*20 x Air Squat and 100m Run After Each Set*

*10 x Burpee Penalty for dropping bar*

Then

20 x Box Get Over (48/40")

*15 MIN CAP*

30 x Box Jump Over (24/20)
30 x Handstand Push Up
30 x Deadlift (225/155)
30 x Toes 2 Bar
50 x Wall Ball (20/14) to 10ft
30 x Toes 2 Bar
30 x Deadlift (225/155)
30 x Handstand Push Up
30 x Box Jump Over (24/20)
*13 MIN CAP*

15 MIN AMRAP:
21 x Chest 2 Bar Pull Up
15 x Bar Facing Burpee
9 x Power Clean (205/135)

1-2-3-4-5-6-7-8-9-10
Overhead Squat (155/105)
*40 x Double Under before each round
*10 MIN CAP*

800m Run
30 x Snatch (95/65)
600m Run
20 x Snatch (135/95)
400m Run
10 x Snatch (155/105)
*17 MIN CAP*

5 MIN AMRAP:
3 x Deadlift (225/155)
6 x Box Jump (24/20)

Rest 1 MIN

5 MIN AMRAP:
3 x Thruster (135/95)
30 x Double Under

3 Rounds:
30 x Push Up
30 x Pull Up
30 x Overhead Squat (75/55)
*14 MIN CAP*

20 Rounds:
3 x Clean (155/105)
4 x HSPU   [Strict]
5 x Bar Facing Burpee
*22 MIN CAP*

12 MIN AMRAP:
21 x Air Squat
15 x Toes 2 Bar
9 x Push Jerk (135/95)

3-6-9-12-15-18-21
Hang Clean   (135/95)
Bar Facing Burpee
*9 MIN CAP*

15 MIN AMRAP:
9 x Front Squat (95/65)
9 x Toes 2 Bar
9 x Sumo Deadlift High Pull (95/65)