January 2021

WOD 2 . 1 . 21 For time 21 – 15 – 9 deadlift 185 / 125 Handstand push ups / Seated barbell Press Straight into Run 1000m straight into 9 – 15 – 21 handstand push ups deadlifts 185 / 125

1 . 29 . 21 5 rounds 50 double unders 25 wall balls 5 bar muscle ups ( scale with 10 pull ups )

WOD 1 . 28 . 21 Buy in ROW 2000m then 10 rounds of chief 1 rd of chief : 3 power cleans 135 6 push ups 9 air squats CAP 20 min

WOD 1 . 27 . 21 A. 5 sets max reps bench press Body weight / 3/4 body weight. B. amrap 15 with a friend 50 cal bike or ski 100 Russian KBS We wanted to do this… but rain weather… AMRAP 20 Run 400m max reps bench press body weight for males and 3/4

WOD 1 . 26 . 21 AMRAP 15 35 cal row 25 thrusters 75 / 55 15 pull ups

WOD 1 . 25 . 21 Deadlift 7 x 3 Build to heaviest set by set 4. Then build down or stay same weight across. B. Cash out Rotate full rounds with partner for 4 rounds each. 8 box jump over 6 burpee box jump over 8 burpees 20 min cap

WOD 1 . 22 . 21 AMRAP 16 8 toes to bar 8 front squats 95 / 65 32 double unders

WOD 1 . 21 . 21 3 sets : 2 press + 1 push press 3 sets 2 push press + 1 push jerk 3 sets 3 push jerk + 1 split jerk Cash out relay race : you go I go Run 100m – 250m – 400m – 250m – 100m

WOD 1 . 20 . 21 21 – 18 – 15 – 12 – 9 – 6 – 3 Cal machine KBS 53 / 35 HSPU ( scale with push ups )

WOD 1 . 19 . 21 7 X 3 Back squat Build till round 4 then use same weight or descend rounds 5 – 7 Cash out Sally up and down with V – Tucks