January 2021

WOD 1 . 18 . 21 5 Rounds 100m Run 6 power cleans 155 / 105 20 wall balls

WOD 1 . 15 . 21 20 min AMRAP at the 0 , 5 , 10 and 15 min mark run 400m In the remaining time between runs amrap 3 power cleans 3 front squats 3 push jerks Use 155 bar for men and 95 bar for woman score total rounds and reps.

WOD 1 . 14 . 21 A. at 0:00 perform 21 – 15 – 9 cal machine 3 – 2 – 1 rope climb 10:00 min cap B. At 12:00 perform 21 – 15 – 9 cal machine ( different machine from A ) 21 – 15 – 9 toes to bar 10 min cap

WOD 1 . 13 . 21 5 Rounds 10 deadlifts 185 / 125 20 pistols ( alternating lunges to scale ) 30 push ups 22 min CAP

WOD 1 . 12 . 2021 A. every 4:00 for 5 rounds 5 power snatch 5 OHS from ground ( from your 5th snatch ) B. Crazy 8s 8 min AMRAP 8 KBS 70 / 53 8 burpees

WOD 1 . 11 . 2021 AMRAP 14 10 pull ups 30 double unders 2 – 4 – 6 – 8 – etc Cluster 135 / 85 Do the 10 pull ups and 30 double unders before each ascending round of clusters for 14 minutes.

WOD 1 . 8 . 21 3 rounds 5 snatch 155 / 95 8 burpees over the bar straight into 3 rounds 10 snatches 95 / 65 8 burpees over the bar 20 min cap

WOD 1 . 7 . 21 EMOM 20 Odd 15 / 12 cal machine Even 3 hang squat cleans

WOD 1 . 6 . 21 AMRAP 16 Run 400m Ring dips 14 / 10 40 Double unders

WOD 1 . 5 . 21 A. Every 4 min for 5 sets 5 thrusters from ground 5 bench B. Cash out AMRAP 12 teams of 2 50 cals 100 situps