12
02
2021
Wall Balls Burpee Box Jumps HSPU
12 Wall Balls (9/5 kg.) 10 Burpee Box Jumps (60/50 cm.) 8 HSPUs AMRAP 16 min.
11
02
2021
Row DUs KB Swings
500-m Row 50 Double-unders 25 KB Swings (24/16 kg) Perform 1 Round every 5 min. 3 Rounds
10
02
2021
Squats and Strict Pull-ups
50 Air Squats 10 Strict Pull-ups 3 Rounds
09
02
2021
Bent-over Rows Weighted Dips 5×3
Bent-over Rows 3-3-3-3-3 Weighted Dips 3-3-3-3-3
08
02
2021
Run DB Snatches Thrusters Run
Run 800 m. Then, perform 3 rounds: 16 DB Hang Power Snatches (22.5/15 kg.) 16 DB Thrusters (double DB)(2×22.5/2×15 kg.) Then, Run 800 m.
07
02
2021
Partner WOD DU’s Push-Pull Bike
Max Double-unders AMRAP 5 min. * One person working at a time. Max Rounds 10 Inverted Rows 10 Push-ups AMRAP 5 min. * One round each, “I-go-you-go” style Max Cals Bike AMRAP 5 min. * One person working at a time.
06
02
2021
Josh
21 Overhead Squats (40/25 kg.) 42 Pull-ups 15 OH Squats 30 Pull-ups 9 OH Squats 18 Pull-ups
05
02
2021
Run Hip Ext Carry Squats
200-m Run 20 Weighted Hip Extensions (10/5 kg.) 100-m Carry (15/10 kg.) 10 Front Squats Rest 90 sec. 3 Rounds
04
02
2021
Power Snatches Bar Muscle-ups V-ups
3 Power Snatches (70/50 kg.) 5 Bar Muscle-ups 9 V-ups AMRAP 7 min.
03
02
2021
Step-ups Burpees
10 Front-rack DB Step-ups (20/10 kg.) 10 DB Burpees With time remaining in 3 min., perform AMRAP Lateral DB Box Step-ups (60/50 cm.) 4 Rounds
02
02
2021
Row Power Clean + Jerks
250-m Row/Run 15 Power Clean + Jerks (30/20 kg.) 500-m Row/Run 20 Power Clean + Jerks 750-m Row/Run 25 Power Clean + Jerks 1k Row/Run 30 Power Clean + Jerks
31
01
2021
Jumps – Front Squats – Back Squats
45 Lateral Bar Jumps 40 Front Squats (40/25 kg.) 35 Lateral Bar Jumps 30 Back Squats 25 Lateral Bar Jumps 20 Overhead Squats 15 Lateral Bar Jumps AMRAP 30 min.
30
01
2021
Run Carry Lunge
600-m Run 200-m Single-arm Overhead DB Carry – LA (17.5/10 kg.) 20 Single-arm DB Walking Lunges – RA 600-m Run 200-m Single-arm OH DB Carry – RA 20 Single-arm DB Walking Lunges – LA
29
01
2021
Open Workout 11.3
AMRAP 5 min. Squat Cleans (70/50 kg.) Jerks
28
01
2021
6×2 min.
2 min. Assault Bike 2 min. Box Jumps (60/50 cm.) 2 min. Superman Hold 2 min. 20-m Shuttle Runs 2 min. Burpee Box Jumps 2 min. Supine Plank Hold
26
01
2021
SA DB Thrusters Over-unders Bear Crawl
6 Single-arm DB Thrusters (each side) (22.5/15 kg.) 6 Over-unders 15 m. Bear Crawl 5 Rounds
25
01
2021
Open Workout 14.4
60-cal. Row 50 Toes-to-bars 40 Wall Balls (9/5 kg.) 30 Cleans (60/40 kg.) 20 Muscle-ups AMRAP 14 min.
24
01
2021
Box jumps Push ups Sit-ups
10 Lateral Box Jump-overs (60/50 cm.) 15 Ring Push-ups 20 Anchored Sit-ups 5 Rounds * Every 90 sec., perform 5 DB Devil’s Presses (17.5/10 kg.)