by Anni | Jan 20, 2023
Partner WOD for time and reps of C&J
P1: 15 Burpees to target – P2 AMRAP of Clean and Jerks (135/95) – switch at end of burpees
P2: 15 Burpees to target – P1 AMRAP of Clean and Jerks (135/95) – switch at end of burpees
P1: 15 Toes to bar – P2 AMRAP of Clean and Jerks (135/95) – switch at end of T2B
P2: 15 toes to bar – P1 AMRAP of Clean and Jerks (135/95) – switch at end of T2B
P1: 15 KB Swings (62/53) – P2 AMRAP of Clean and Jerks (135/95) – switch at end of swings
P2: 15 KB Swings (62/53) – P1 AMRAP of Clean and Jerks (135/95) – switch at end of swings
100 teetertotter sit-ups handing a wallball back and forth
** Burpee target 6” above fingertips at full reach
** T2B scale: Laying leg raises
** Weight for wallball 16/14
by Anni | Jan 19, 2023
A: 800m Run – For time
B: 5×3 Front Squat up to 90% 1RM
C: 8-min AMRAP of:
10 Push-ups
20 Cal Row
30 Alternating Lunges
by Anni | Jan 18, 2023
WOD
A: For Time: 100 Double Unders or 300 Singles
B: 4 Rounds For time:
10 feet handstand walk (scale: 45s handstand hold on wall or box)
15 Back Squats (75/55)
20 KB Sumo Deadlift High pulls
C: Rope Climb work
Endurance
A. For Time:
10 Pull-ups – 1 Box jump (24/20)
9 Pull-ups – 2 Box jump (24/20)
8 Pull-ups – 3 Box jump (24/20)
7 Pull-ups – 4 Box jump (24/20)
6 Pull-ups – 5 Box jump (24/20)
5 Pull-ups – 6 Box jump (24/20)
4 Pull-ups – 7 Box jump (24/20)
3 Pull-ups – 8 Box jump (24/20)
2 Pull-ups – 9 Box jump (24/20)
1 Pull-ups – 10 Box jump (24/20)
(Subs: body rows or ring rows)
B: 8 Rounds of:
30 second plank hold
Sprint to no parking
Walk back
by Anni | Jan 17, 2023
A: EMOM for 10 Minutes
Even: 10 Barbell Good Mornings
Odd: 20 Hollow Rocks
B: 5×5 Deadlift up to max for day
C: 9min AMRAP of:
Sprint to no parking and back
9 KB Swings (53/35)
12 Box Dips
15 Step ups (RX+ add weight)
by Anni | Jan 16, 2023
Our Open roster is shaping up nicely already! There will be one workout per week for three weeks–and they all take place in our very own gym. Sign up today
A: 3 Rounds For Time:
20 DB Snatches (25/15)
100 Single Unders
B: Rope Climb Clinic
C: 4 Rounds For Time:
10 Power Snatches 95/65
20 Double Unders (Scale 3:1)
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