Thursday 1-16-24
5 x 2:30 rounds for reps:
500/450 m row
Max-reps deadlifts 185/125
– Rest 1:00 between rounds
Wednesday 1-15-25
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups
Tuesday 1-14-24
AMRAP 8:
24 KB swings 53/35
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Monday 1-13-25
3 rounds for time:
30/24 cal row
15 hang power cleans 155/105
Sunday 1-12-25
5 rounds for time:
400-m run
30 lateral KB jump-overs
20 double-KB walking lunges 35/25
100-m double-KB farmers carry 35/25
Saturday 1-11-25
For time with a partner:
180 wall-ball shots 20/14
30 muscle-ups
60 clean and jerks 135/95
Friday 2-10-25
For time:
2 rounds of:
10 snatches 135/95
12 bar-facing burpees
Straight into…
2 rounds of:
10 snatches, 95/65
12 bar-facing burpees
Thursday 1-9-25
For time:
100 double-unders
20 toes-to-bars
80 double-unders
20 toes-to-bars
60 double-unders
20 toes-to-bars
40 double-unders
20 toes-to-bars
20 double-unders
20 toes-to-bars
Wednesday 1-8-25
4 rounds for time:
15 strict handstand push-ups
15 strict ring dips
1000/800m row
Tuesday 1-7-25
open wod 13.2
10 min AMRAP
5 shoulder-to-overheads 115/75
10 deadlifts
15 box jumps 24/20
– Step down from the box.