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.
Monday 1-6-25
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats 245/165
Sunday 1-5-25
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
Saturday 1-4-25
open wod 18.1
AMRAP 20:
8 toes-to-bars
10 DB hang clean and jerks 50/35
14/12 cal row
– Perform 5 clean and jerks with one arm, then 5 with the other.
Friday 1-3-25
5 rounds for time:
50 double-unders
10 thrusters 95/65