WODS: January 2023

31 January 2023:
Quentins bday wod:
7 rounds:
10 x clean (145/100)
10 x jerk (145/100)
15 x toes to bar
*15 minute cap*

15 min emom
1 x squat snatch
1 x hang squat snatch
1 x overhead squat

then:

7 minute emom
100' x shuttle sprint (25' increments)
7 x line facing burpee
100' x shuttle sprint

27 JAN Wod:

EMOM X15

1 x CLEAN

1X Hang Clean

1 x Jerk
(warm up to 70% then go heavy across)

Then:

E2 min x 6 rounds

6 x Strict Pull Up

50' HANDSTAND WALK

6 x Strict Pull Up

26 Jan Wod:
3 rounds for time:
15/12 x cal bike
15 x thruster (2x50/35)
90 x double undee
*9 minute cap*

24 Jan Wod:
6 rounds ForTime:

15 x Wall Ball (20/14) 10/9'

10 x Chest to Bar pull up

5 x Snatch (135/95)

*12 minute CAP*

23 Jan Wod: Margaret's bday wod!
15 minute amrap:

16 x deadlift (95/65)
12 x hang clean (95/65)
8 x shoulder to overhead (95/65)
4 x wall walk burpees

 

20 jan Wod: Carters bday wod
21-18-15-12-9-6-3
deadlift (155/105)
chest to bar pull up

*12 minute cap*

18 Jan Wod:

Amrap 5:
5 x wall walk
9× Box Jump Over (24/20)

1:00 REST

AMRAP 5:
60 x Double Under
5 x Wall walk

12 minute amrap:
200' shuttle sprint
10 x handstand push-up [strict]

*25' increments*

16 january wod:
emom x 24 minutes
5 x bar facing burpee
4 x hang clean (205/145)
3 x front squat (205/145)
2 x jerk (205/145)
*e3mom do: 6/4 x ring muscle up*

13 Jan Wod:
"Ellie's bday wod!"

15/12 × CAL Bike
18 * KB Swing (24/16kg)
18 x Pull up
15 X Burpee Box Jump OvER (24/20")
2016 X CAL Bike
36 X KB Swing (24/16kg)
36 × Pull Up
20 x Burpee box Jump Over (24/20" )
25/18 x Cal Bike
54 X KB Swing (24/16kg)
54 X Pull Up
25 x Burpee Box Jump OVER (24/20°)

*22 minute CAP*

12 Jan Wod:
5 rounds for time:
10 x snatch (115/85)
90 x double under
*13 minute cap*

15 minute amrap:
4 x ring dip
25' hs walk
4 x toes to bar
8 x ring dip
25' hs walk
8 x toes to bar
12 x ring dip
50' hs walk
12 x toes to bar
16 x ring dip
50' hs walk
16 x toes to bar

*follow the same pattern as far you can
*walks in 25' increments 
*sub bear crawls for hs walk

10 Jan Wod:
21-15-9
deadlift (225/155)
overhead squat (135/95)
*9 minute cap*

9 January Wod:
20 minute AMRAP:
20/16 * CAL ROW
1 x Squat Clean (225/155)
2x Wall walks
3x Bar Muscle Up
4 x Box Jump (40/30")

16 JAN WoD:

For Time:

20 x Wall Ball (20/14)

30 x Snatch (75/55)

30 x wall ball 

20 x Snatch (135/95)

40 x Wall Ball

10 x Snatch (185/125)

50 x Wall Ball

5 x Snatch (205/135)

*15 minute CAP*

5 January Wod:
E2mom x 10 rounds
25' handstand walk
15 x toes to bar
25' handstandwalk
 *if you don't finish under the cap, continue to work til you finish the round then rest til next 2:00 mark*

4 Jan Wod:
For time:
12-9-6

•Ring Musce UP

10 - 20 - 30

Front Rack Lunge (135/95)

? 9 minute CAP ?

For time:
150 x double under
15 x wall walk
15 x devils press (2x50/35)
150 x double under
15 x devils press (2x50/35)
15 x wall walk 
150 x double under
*20 minute cap*

2 January Wod;
12 minute amrap:
3 x squat clean thruster (155/105)
6 x bar facing burpee
9 x box jump over (24/20")