WODS: January 2022

“Quentin’s bday wod”
10 minute amrap:
6 x burpee box jump over (30/24”)
6 x toes to bar
6 x goblet squat (24/16kg)

28 january Wod:
3 rounds for time:
30/24 x cal bike/row
30 x hand release push-up [hspu]
30 x front squat (95/65)
*18 min cap*

10 minute amrap
3 x bar muscle up [ring muscle up]
5 x bar facing burpee
6 x clean (95/65) [135/95]

Mary Mirabelli’s Bday WOD!

E4MOM x 5 rounds

15/12 x cal bike 
15 x sit-up [pvc]
15 x deadlift (75/55) [115/85]
10 x hang clean (75/55) [115/85]
10 x burpee [bar facing burpee]

*if you don't finish in 4 minutes, keep working then rest til next 4:00 mark*

10 minute amrap:
10 x pull up [c2b]
10 x wall ball (20/14)
10 x DB snatch (50/35)

17 Jan Wod:
“Snow daze”
12 minute amrap:
9 x toes to bar
6 x thruster (115/85)
3 x ring muscle up

*sub bmu:c2b/pull-up 1:1 for rmu*

14 Jan Wod:
For time:
2 rounds:
30 x front squat (95/65)
30 x bar facing burpee
30 x hang clean (95/65)
30 x pull up
30 x shoulder to overhead (95/65)
*21 minute cap*

12 minute amrap:
15/12 x cal row / 10/8 x cal bike
15 x push up [handstand pushup]

20 minute EMOM
2 x clean and jerk 
2 x Ring muscle up
*sub BMU/2x C2B/Ring dip for RMU*

*post load used throughout*

10 Jan Wod:
21-15-9-15-21
Snatch (75/55)
Toes to bar
*3 x Bar facing burpee emom*
[5x bar facing burpee emom]*
*13 min cap*

20 minute EMOM
2 x snatch
3 x overhead squat
*post load to score*

For time:
50/40 x cal echo bike "buy in"

then:
3 rounds:
15 x handstand push up [strict]
30 x wall ball (20/14)
10 x bar muscle up
*15 min cap*

3 Jan Wod:
CrossFit Open workout 20.2
20 minute amrap
?4 dumbbell thrusters(2x50/35)?
6 toes-to-bars?
24 double-unders

*Sub kb for db if needed*