2/1 -2/3 WOD

1) Take 15 min to work on gymnastic skills of choice.
2)Amrap 18
Run 800m
30 KBS 32/24 kg
10 Dumb bell cleans
Cool
RestWalk 200m / Stretch / Roll

 

2/2
2) AMRAP15
9 DeadLift 185/120#
12 HR PushUp
15 BoxJump 24″
Cool
RestWalk 200m / Stretch / Roll

 

2/3 WOD

1) StrictPullUp or add weight 5 x 6-10 reps; Rest as needed

2) ForTime
Run 600m
20 KBSnatch 24/16 kg
20 DU
20 BurpeeBoxOver
20 DU
20 KBSnatch 24/16 kg
Run 600m

Cool
RestWalk 200m
Roll / Stretch

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1-29 WOD

1. strict Press 5×5
2.AMRAP20

Run 400m
AMRAP
6 Thruster 75/45#
5 HSPU
6 Burpee
** Partner1 runs while the other AMRAPs, switch after run.
Cool

1-22 – 1-24 WOD

  1. a) 5×3 Bench  b) Lateral raise x8
  2. Not Without my medball

Amrap 18:

10 medball clean, 10 wallballs, 10 lunges w/medball,25 medball situps

 

1/23

Emom 8 3 squat clean

12-9-6 Squat clean, burpee bar MU

 

1/24

1. Take 15 min to work on gymnastic skill of choice

2.5×3 Back Squat

3.Amrap15 800M run, 50 hollow rocks

1-15 & 1-16 WOD

warm up- see board
Pvc pipe: around the world, pass through
plank war with ball. 2 min

1. Bench 5×5 ( 1 more time)

2.20 minutes of:

20 wall balls
30 Hollow rocks
60 double-unders
1-16 WOD

1. Take 15 min to work on gymnastic skill of choice.

2. Three rounds of: 1 min at each station

KBS  53/35 pounds (Reps)
Box Jump, 20/24″ box (Reps)
Lunges (reps)
Row (Calories)

Brains: double burpee 2 squats, 2 pushups

In this workout you move from each of five stations after a minute.The clock does not stop between exercises. A one-minute break is allowed before next round. On call of “rotate”, the athletes must move to next station immediately, total score for total reps.