WOD

2019 Feb 2

Teams of 2, for time:
– 200 Thrusters, 45/35 lbs
– 100 Deadlifts, 225/155 lbs
– 100 Strict Pull-ups
– 100 Strict Handstand Push-ups

2019 Jan 31

METCON:
2 rounds for time of:
– Run 1.6k
– 45 Wall Balls, 20/14 lbs
– 35 Push-ups
– 25 Deadlifts, 185/135 lbs
– 15 Knees-to-elbows
*24min time cap

2019 Jan 30

STRENGTH
Every 2min for 30mins
– 1 Hang Squat Snatch

2019 Jan 29

METCON
For time:
30 Strict Muscle-ups
*15min time cap

2019 Jan 28

METCON:
For time:
600m run
21 Clean & Jerks, 115/75 lbs
400m run
15 Clean & Jerks, 115/75 lbs
200m run
9 Clean & Jerks, 115/75 lbs
*18min time cap

2019 Jan 26

METCON:
AMRAP 8 minutes of: 
– 7 Russian Kettlebell Swings, 70/53 
– 6 Burpee Box Jump Overs, 24″/20″ 
– 3 Wall Walks
2min Rest
AMRAP 8minutes of:
– 12 DB Power Clean, 50/35 
– 12 DB Push Press, 50/35 
– 200m run
2min Rest
AMRAP 8minutes of: 
– 35 Double-unders 
– 7 Overhead Squats, 155/105 
– 14 Pull-Ups

2019 Jan 25

METCON:
For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters
Men: 65 lb.
Women: 45 lb.

2019 Jan 24

METCON:
Complete as many reps as possible in 12 minutes of:
1 strict pull-up, 2 push-ups, 3 squats
2 strict pull-ups, 4 push-ups, 6 squats
3 strict pull-ups, 6 push-ups, 9 squats
Etc.

2019 Jan 23

METCON:
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders
Men: 155 lb.
Women: 105 lb.

2019 Jan 22

METCON:
On a 12-minute clock:
1 minute of GHD sit-ups
1 minute of bar muscle-ups
2 minutes of GHD sit-ups
2 minutes of bar muscle-ups
3 minutes of GHD sit-ups
3 minutes of bar muscle-ups

2019 Jan 19

METCON:
12min AMRAP
– 400m Run 
– 20 Front Rack Lunges (135/95)
– 15 Strict Dips
5min rest
12min AMRAP
– 21 Wall Balls, 20/14 
– 15 Chest-to-bar Pull-ups 
– 9 DB Clean & Jerks, 50/35