WOD

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 muscle ups / burpee pull ups

6 thrusters 115 / 75

20 min CAP

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.

1 – 18 – 22

AMRAP 9

15 toes to bar

10 deadlifts 115 / 75

5 snatch 115 / 75

At the 9 min mark to the 15 minute mark find a 1 rep snatch

Today we are running a regular schedule for the MLK Holiday. See you all at the gym!

1 – 17 – 22

8 x 2 min rounds

Buy 250m every round in time remaining :

Odd : max wall balls

Even : max clean and jerk 135 / 95

rest 1 minute between rounds

score total wall balls / clean and jerks separate.