WOD 01-11-2023 Wednesday
For time: 16 SB ground to shoulder 150/100 200’ Weighted Bear crawl 50/35 *Partition anyway TC 14
WOD 01-10-2023 Tuesday
AMRAP 16 21 Wall balls 20/14lbs to 10/9’ 18 Push Ups 15 Box Jumps 24/20” 12 T2B
WOD 01-08-2023 Monday
3 Rounds For Time: 12 Deadlifts, 225/155 9/7 Bar Muscle-Ups 21 Sit-Ups TC 13
WOD 01-06-2023 Friday
10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders
WOD 01-05-2023 Thursday
4 rounds: Each for time 250m row 20 alt. Pistols 10 Hang Cleans 135/95 Rest 1: ½ Example: 4 minute of work = 2 minute rest
WOD 01-03-2023 Tuesday
EMOM 12 M1: 10 Deadlifts 155/115 M2: 8 Front squats 155/115 M3: 6 Jerks 155/115
WOD 01-02-2023 Monday
15 Box Jump overs 24/20” 40 KB Snatches 35/18 20L/20R 15 Box Jump overs 24/20” 30 KB snatches 53/35 15L/15R 15 Box Jump overs 24/20” 20 KB snatches 70/53 10L/10R TC 12
WOD 12-30-2022 Friday
AMRAP 18: 40 Airsquats 200m run 30 sit ups 200m run 20 Push ups
WOD 12-29-2022 Thursday
For time: 50 Alt. dumbbell Snatches 50/35 40 T2B 30 SA DB OHS 50/35 20 T2B 10 Wall Walks
WOD 12-28-2022 Wednesday
Diane 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-Ups
