WODs

Wednesday, Jan. 26, 2022

Weight Vest Wednesday

For Time:

  • 50 Pull-Ups or 100 Push-Ups
  • Every break off the bar or resting in non-plank position
    • 5 rep of the opposite movement chosen above
    • 10 Squats

 

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Tuesday, Jan. 25, 2022

AMRAP 15 minutes:

  • 1 Shoulder Press
  • 2 Box Jump
  • 3 Calorie Row

Add the initial number of reps to each movement for each round.

  • 1/2/3
  • 2/4/6
  • 3/6/9
  • 4/8/12
  • 5/10/15
  • 6/12/18
  • 7/14/21
  • 8/16/24
  • 9/18/27
  • 10/20/30
  • Etc.

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Monday, Jan. 24, 2022

Power Clean: 5 x 3 (Increase each set)

Then:

3 Rounds:

  • 50 Lunge Steps
  • 50 Double-Unders

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Friday, Jan. 21, 2022

EMOTM 15 minutes:

  • Minutes 1/4/7/10/13: 5 Individual Athlete Choice #1
  • Minutes 2/5/8/11/14: 10 Individual Athlete Choice #2
  • Minutes 3/6/9/12/15: 15 Individual Athlete Choice #3

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Thursday, Jan. 20, 2022

For Time:

  • 50/40/30/20/10 Double-Unders
  • 30/24/18/12/6 Kettlebell Swings
  • 20/16/12/8/4 Wallball Sit-Ups

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Wednesday, Jan. 19, 2022

Weight Vest Wednesday

AMRAP 5 minutes:

  • 9 Wallball or Thrusters w/empty bar
  • 7 Push-Ups
  • 5 Pull-Ups

Rest 2 minutes

AMRAP 5 minutes:

  • 9 Push-Ups
  • 7 Pull-Ups
  • 5 Wallball or Thrusters w/empty bar

Rest 2 minutes

AMRAP 5 minutes:

  • 9 Pull-Ups
  • 7 Wallball or Thrusters w/empty bar 
  • 5 Push-Ups

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Monday, Jan. 17, 2022

AMRAP 16 minutes:

  • 4 Hang Squat Clean
  • 8 Bottom-Up KB Clean (4/side)
  • 12 Wallball Sit-Ups

 

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