January 2022

“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 […]

Deadlift Build-Up E3MOM Deadlift – 10 @ 50% Sumo Deadlift – 8 @ 60% Deadlift – 6 @ 70% Sumo Deadlift – 4 @ 80% Deadlift – 2 @ 90% Sumo Deadlift – 1 @ Max 14min AMRAP: 7 Sumo Deadlifts 2 Over the Bar Burpees 7 Left Arm Kettlebell Suitcase Deadlifts 2 Over the

Bench Press E2MOM **find a 3RM** 3 – 3 – 3 – 3 – 3 – 3 – 3 7min AMRAP: 10/7 Calorie Row/Bike10 Handstand Push-Ups or Shoulder to Overhead RX+ Strict MRX 2/4”rise Rest 3min 7min AMRAP: 10/7 Calorie Bike/Row10 Handstand Push-Ups or Shoulder to Overhead RX+ Kipping MRX 2/4”rise Barbell Loads = 135/95 RX+165/115 MRX 95/65 Handstands

“KB Tabata Time” by DBFor Max Reps of Each Exercise: Tabata Russian Kettlebell Swings 40/32/24/20/16/12/8 Rest 2 minute/rotate Tabata Goblet Lunges (alt legs) Rest 2 minute/rotate Tabata Single Arm Kettlebell Shoulder to Overhead (switch arms ea 20 sec) Rest 2 minute/rotate Tabata Strict Pull-Ups MRX Ring Rows Rest 2 minute/rotate Tabata Goblet Step-Ups 24/20″ MRX

Front Squat E2MOM *find a 3RM* 3 – 3 – 3 – 3 – 3 – 3 – 3 For Time & Unbroken: (20min cap) 40 Air Squats 400m Run30 Back Squats600m Run20 Front Squats200m Run40 Air Squats400m Run*if not unbroken, as big as sets as possible* Barbell Loads = 115/75 RX+155/105 MRX 75/55 Flexibility &

“The Big Bear Complex” 15min Achieve a 1RM Bear Complex 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or Jerk Then20min to achieve a 5RM Bear Complex: 1 Power Clean to1 Front Squat to1 Push Press or Jerk1 Back Squat to1 Back Rack Push Press or JerkPerform the above sequence 5 times in

“The MLK Muscle-Up Mile ” by DB For Time: (35min cap) 805meter Row Then 10 – 8 – 6 – 4 – 2 – 1 Muscle-Ups (Ring) MRX Burpee Chest to Bar 20 – 18 – 16 – 14 – 12 – 10 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ (i.e. 10 MUs &

For Time & Unbroken: (30min cap) 200m Run/Row or 0.5k Bike or 50 Double Unders20 Barbell Push-Ups MRX Push-Ups1 Split Jerk 165/115 RX+205/135 MRX 115/75 200m Run/Row or 0.5 Bike or 50 Double Unders20 Deadlifts2 Split Jerk200m Run/Row or 0.5k Bike or 50 Double Unders20 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′3 Split Jerk200m Run/Row or 0.5 Bike or 50 Double Unders20 WallBall Sit-Ups4 Split Jerk200m Run/Row or 0.5 Bike or 50 Double Unders20

Power Snatch to Hang Power Snatch E3MOM 4 Power Snatch to 1 Hang Power Snatch 3 Power Snatch to 2 Hang Power Snatch 2 Power Snatch to 3 Hang Power Snatch 1 Power Snatch to 4 Hang Power Snatch 1 Power Snatch to 1 Hang Power Snatch Team WOD“Your Turn, My Turn” by DB 18min

Death by 10meters for 10min: With a running clock perform 1 sprint (10meters) the 1st min, 2 sprints (10m) the 2nd min, 3 sprints the 3rd min, and so on, add 1 sprint each minute. If you can’t keep up, sit out a min and jump back in, annotate how far you got. *Can augment