WODS: January 2024
Wod:
21-15-9
Burpee box jump over
Deadlift (135/95)
*9 minute cap
Wod:
3 Rounds for time:
30 x Snatch (50/35)
40 x Wall Ball (20/14) 10/9’
80 x double under
15 minute cap
Wod:
AMRAP 10:
5 x Ring Muscle Up
9 x Bar Facing Burpee
5 x Clean and jerk (135/95)
Wod:
Andrew Broadway’s Bday wod
10 MIN EMOM:
10 x Wall Ball (20/14) to 10/9’
8 x Toes 2 Bar
6 x Clean (135/95)
*If you cannot complete full round in 1 minute, Finish round and then wait until the NEXT full minute*
*Post Rounds Completed*
Wod:
2 rounds:
60 x Pushup
50/40 x Cal row
40 x Handstand PushUp
30/24 x Cal echo bike
*16 minute cap*
Wod:”Bill Smith’s bday”
5 rounds:
15 x Bar facing Burpee
12 x Deadlift (155/105)
9 x Bar muscle up
*16 minute cap*
Wod:
6 *rounds:
5 x Hang Squat Snatch (95/65)
12 x Toes to bar
40 x Double Under
*10 minute cap
|
Wod: “Henry Ho’s Bday wod AMRAP 12:00 10 x Pull Up [strict] 10 x DB Box Step Over (2x50/35)(24/20”) 50’ walking lunge (2x50/35) *lunge any style* |
Wod:
“Mary Mirabelli Bday wod!”
EMOM x 21 min
1-15/12 x Cal Row
2-20 x Wall Ball
3- 15 x Toes to bar
Wod:
For Time:
21-15-9
Overhead Squat (135/95)
Hand Release Push Up [HSPU]
*9 minute Cap*
Wod:
For Time:
500’ Shuttle run (25’)
15 x Chest to Bar Pull Up [BMU]
400’ shuttle run
12 x C2B [BMU]
300’ Shuttle Run
9 x C2B [BMU]
200’ shuttle run
6 x C2B [BMU]
100’ Shuttle run
3 x C2B [BMU]
*12 minute cap*
Wod:
AMRAP 10
9 x Deadlift (135./95)
6 x Hang Clean (135/95)
3 x Push Jerk (135/95)
50 x Double Under
For Today our At Home WOD will be:?AMRAP 15:?
6 x Burpee?
18 x V-Up?
12 x Air Squat
Wod:
50/40 x Cal bike
100’ Front rack Lunge (2x50/35)
50 x Wall Ball
100’ Front Rack Lunge
50 x Push Up
100’ Front rack Lunge
*14 minute cap*
Wod:
5 rounds:
15 x Toes to bar
15 x Box Jump (24/20)
15 x Snatch (75/55)
*12 minute cap*
20 Minute AMRAP:5 x Pull Up
10 x Push Up
15 x Air Squat
Wod:
12-9-6
Bar Muscle Up
Squat Snatch (115/85)
*9 min Cap*
Wod:
EMOM x 20 (5 rounds on each movement)
1- x Burpee
2- x Strict Pull Up
3- x cal echo bike
4- x x DB shoulder to Overhead (2x50/35)
*choose a number you can maintain throughout*
Score will be the lowest number of reps ever completed on a movement added together.
Wod:
“Laurua Brookers Bday wod”
Amrap 15
100 x V-up “Buy In”
w/time remaining:
6 x Wall walk
50’ FR lunge (2 x 50/35)
200’ shuttle
