WOD

2021 Jan 12

WOD
For Time:
60sec side shuffle
12 Tempo Front Squats 32X1 @ 50-60% of 1RM
60sec side shuffle
35 Sit-Ups
60sec side shuffle
70 Lunge
60sec side shuffle
35 Sit-Ups
60sec side shuffle
12 Tempo Front Squats 32X1 @ 50-60% of 1RM
60sec side shuffle
*23min time cap

2021 Jan 11

WOD
For Time:
60sec side shuffle
12 Tempo Front Squats 32X1 @ 50-60% of 1RM
60sec side shuffle
35 Sit-Ups
60sec side shuffle
70 Lunge
60sec side shuffle
35 Sit-Ups
60sec side shuffle
12 Tempo Front Squats 32X1 @ 50-60% of 1RM
60sec side shuffle
*23min time cap

2021 Jan 9

WOD
15min EMOM
1st minute: 9 Kipping Pull-Ups or 6 Strict Pull-Ups
2nd minute: 9 DB Shoulder Press
3rd minute: 10 Goblet Cossack Squats

2021 Jan 8

WOD
5rds
1min Double Unders
5 Tempo Deadlifts 51X1
1min Push-Ups

2021 Jan 7

WOD
For time:
30 toes to bar
60/45 Cal Bike/Row or Burpees
20 toes to bar
40/30 Cal Bike/Row or Burpees
10 toes to bar
20/15 Cal Bike/Row or Burpees
*23 min time cap

2021 Jan 6

WOD
30min EMOM
1st minute: 3 Snatch Deadlift + 3 Snatch High Pull + 3 Muscle Snatch
2nd minute: 3 BTN Snatch Grip Strict Press + 3 Overhead Squats + 3 Squat Press
*use light weights

2021 Jan 5

WOD
For Time:
Row 2k or Bike 4k or 80 burpees
50 Wall Balls
50 Hollow Rocks
Row 1k or Bike 2k or 40 burpees
50 Hollow Rocks
50 Wall Balls
Row 2k or Bike 4k or 80 burpees
*45min time cap

2021 Jan 4

WOD
5rds of
1min strict pull-ups
30sec rest
1min DB squat cleans (50/35)
30sec rest