January 2022

Team Row or Bike Races For Time: (15 min cap) Partner 1 – 30/25 Calories – Partner 2 – 30/25 Calories Partner 1 – 25/20 Calories – Partner 2 – 25/20 Calories Partner 1 – 20/15 Calories – Partner 2- 20/15 Calories Partner 1 – 15/12 Calories – Partner 2 – 15/12 Calories *Only one […]

Spend 5 minutes working on Thruster Technique Spend 5 minutes working on Pull-up Technique Benchmark WOD “FRAN” 21 – 15 – 9 Reps For Time: (15min cap) Thrusters 95/65lbs MRX 75/55 Pull-ups MRX Ring Rows Rest 5 Minutes 10 rounds for time: (15 min cap) 4 bar facing burpees 4 SDHP 95/65 4 T2B **Compare to 4

30min AMRAP: 10 Deadlifts 185/125 RX+225/155 MRX 135/95 200m Run/Row or 0.5k Bike10 Toes to Bar or Wallball Sit-Ups 20/14lbs MRX 20/10lbs 15 Deadlifts 400m Run/Row or 1k Bike 15 Toes to Bar or Wallball Sit-Ups20 Deadlifts600m Run/Row or 1.5k Bike 20 Toes to Bar or Wallball Sit-Ups 25 Deadlifts800m Run/Row or 2k Bike 25 Toes to Bar or Wallball Sit-Ups30 Deadlifts1000m Run/Row or 2.5k Bike 30 Toes to Bar or Wallball Sit-Ups35 Deadlifts1200m Run/Row or 3k

“Cardio Kerfuffle” by DB 5 Rounds For Time: (20min cap) 50 Double Unders5 Burpees10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Burpees10 Left Arm Dumbbell Snatch Core & Skill Development 15 KB/DB Turkish Get-ups Left Arm 25 KB/DB Russian Twists15 KB/DB Turkish Get-ups Right Arm 25 KB/DB Sit-Ups

Back Squats E2MOM *find a 3RM 3 – 3 – 3 – 3 – 3 – 3 – 3 9min AMRAP: 21 Front Squats9 Muscle-Ups (Bar or Ring) MRX Chest to Bar Pull-Ups 15 Front Squats6 Muscle-Ups (Bar or Ring) MRX Chest to Bar Pull-Ups 9 Front Squats3 Muscle-Ups (Bar or Ring) MRX Chest to Bar Pull-Ups Loads = 155/105 RX+185/125

TEAM Chipper WOD For Time: (35min cap)100 Kettlebell Swings (1 Swings KB, 1 holds KB Goblet Squat) 80 Barbell Push-Ups (both in plank alternating reps) 60 Deadlifts (1 Deadlifts, 1 holds Barbell at top)40 Wallball Sit-Ups (partner passing over the barbell) 20 Burpee Toes to Bar (1 works, 1 hangs on bar )10 Ground to Overhead

Strict Press E2MOM *find a 3RM 3 – 3 – 3 – 3 – 3 – 3 – 3 For Time & Unbroken: (16min cap) 200m Run/Row or 0.5k Bike20 Strict Press 95/55 RX+115/65 MRX 75/45 20 Box Jumps/Step-Ups 24/20” RX+30/24″ MRX 20/18″ 200m Run/Row or 0.5k Bike20 Push Press20 Box Jumps/Step-Ups200m Run/Row or 0.5k Bike20 Split Jerk (alt feet)20 Box

Hang Power Clean E2MOM 4 – 3 – 2 – 1 – 1 – 1 Start on a 4min Clock; Complete: 20 Toes to Bar or Wallball Sit-ups 20/14lbs MRX 20/1040 Double-unders 30 Hang Power Cleans 95/65 RX+135/95lbs MRX 75/55 (Rest remainder of time/change weights, Can’t start until 4min) If completed before 4min, add 4min; Complete: 25

“Pick Your Poison” by DB For Time: (35min cap) 2000m Row 1 Mile Run 4k Bike REST 4 min 30 Ring Muscle Ups 60 Chest to Bar Pull-Ups or 60 Ring Dips 90 Pull-Ups or 90 Bar Dips REST 4 min 70 Thrusters 75/55 50 Thrusters 95/65 35 Thrusters 135/95 **Pick one exercise from each group, go in any order

“Francy” by DBFor Time: (20min cap) 400m ROW/Run or 1k Bike21 Thrusters 95/65 RX+ 115/75 MRX 75/55 21 Pull-Ups RX+ Chest to Bar400m RUN/Row or 1k Bike15 Overhead Squats15 Toes to Bar400m ROW/Run or 1k Bike9 Thrusters9 Overhead Squats9 Toes to Bar9 Pull-Ups (can link T2B and Pull-up in one motion and complete simultaneous) *compare to 5 Jan 18* Core Development 30