January 2022

2 – 1 – 22 6 sets 2 press + 1 push press + 1 split jerk B. AMRAP 10 25 situps 25′ HSW ( scale with 2 wall walks )

Wod 1 – 31 – 22 AMRAP 20 5 pull ups 10 push ups 15 air squats At the 0:00 min mark Row 500m then resume Cindy At the 5 : 00 min mark Run 400m then resume Cindy At the 10:00 min mark Row 500m then resume Cindy At the 15: 00 min mark

1 / 28 / 22 6 x 3 front squats – 1st rep pause 3 seconds , no pause reps 2 – 3 B. Partner amrap 15 50 cals 50 toes to bar

1 / 27 / 22 17 min amrap 40 burpees to target 30 cleans 95 / 65 30 burpees to target 30 cleans 135 / 95 20 burpees to target 30 cleans 185 / 125 10 burpees to target amrap cleans 225 / 155

1 / 26 / 22 4 rounds 400m run 15 push jerk 135 / 95 2 rope climbs

WOD 1 / 25 / 22 EMOM 20 Odd Row 15 / 12 caloris Even 5 deadlifts choose a heavy but doable load for 5 Cash out 10 x : 20 seconds 10 seconds rest alternating ring holds hollow rocks

WOD 1 / 24 / 22 21 – 15 – 9 Wall ball pull up 5 min cap at the 7 min mark : 21 – 15 – 9 wall ball box jump 5 min cap at the 14 min mark : 21 – 15 – 9 pull up box jump 5 min cap

1 – 21 – 22 3 rounds 10 pull ups / jumping pull up / ring row 10 thrusters 75 / 55 rest 2 min 4 rounds 7 chest to bar pull up / pull up / jumping pull up / ring row 7 thrusters 95 / 65 rest 2 min 5 rounds 3 bar

1 – 20 – 22 A. Push Press 10 – 7 – 7 – 5 – 5- 5 -3 – 3- 3- 3 B. 3 rounds 1 min max cals row 1 min max BBJO rest 2 min

1 – 19 – 22 A. 6 x 8 back rack back step lunges B. Partner cash out 4 min max cals machine , partner does 4 min max cals 3 min max cals , partner 3 min max cals 2 min each then 1 min each score total cals together.