WOD for 1/31

WOD:
A. For Time:
– 100ft. Handstand Walk
– 10 Rounds of Cindy
**(1 rd of Cindy = 5 Pull Ups, 10 Push Ups, 15 Air Squats)
– 100ft. Handstand Walk

B. AMRAP 10 Minutes:
– 4 ground to OH (135/95)
– 6 back squats (135/95)
– 8 Deficit HSPUs (45s/25s)

Final Reminder for the Double Under Seminar on Sunday from 10am-noon.

WOD for 1/30

Strength/Skill:
– 800m Run
* 2 Min Rest
– 400m Run
* 1 Min Rest
– 200m Run

WODL
EMOM 10 min
– 3 x (1 Front Squat + 1 Split Jerk) (155/100)
* Every time you drop the bar before you complete your 3 sets on the minute you must complete 8 burpee tuck jump after EMOM

A little extra:
– Knockout – Ring dips or bench dips

Spaces are filling up for Sunday’s double under seminar. We have a number of people from other gyms around the area. If you are on the fence about it and tired of doing singles or struggling through doubles in WODs, I think the answer is pretty straight forward.

WOD for 1/29

Strength:
– 1×20 LBBS (70% BW)

WOD:
A. Jumping Josh: For Time
– 21 OHS (95/65)
– 42 Pullups
– 42 Double Unders
– 15 OHS
– 30 Pullups
– 30 Double Unders
– 9 OHS
– 18 Pullups
– 18 Double Unders

B.
– 3 x 2 min ME Barbell Walking Lunge (95/65)
– 1 min rest between rounds

WOD for 1/28

Skill/Strength:
AMRAP 3 Mins: Pushups
60 second rest
AMRAP 2 Mins: Freestanding Ring Dips
30 second rest
AMRAP 1 Min:  Pistols

WOD:
6 x 2 min AMRAPs (1 min active rest between rounds)
Alternate between AMRAP A and B each round
A.
– 4 Front Squat (135/95)
– 20 Double Unders
B
– 6 Front Rack Lunge (135/95)
– 8 WB (20/14)

WOD for 1/27

Strength:
– 1×20 Front Squat

WOD:
For Time:
Buy in: 100 Double Unders
THEN
– 10-9-8-7-6-5-4-3-2-1
– Chest to Bar Pullups
– Burpees
– Ground to Overhead (155/110)
THEN
Cash Out: 100 Double Unders

Don’t Forget, next Sunday we will be hosting the Double Under Seminar with Molly Metz. Get registered HERE ASAP. This seminar is great for all ability levels: Learn how to do Double unders, make your current double unders faster and more efficient, or learn how to start knocking out triple unders.

WOD for 1/21

Strength:
– 9×2 Front Squat (130% BW or 90% of 1RM)

WOD:
A. AMRAP 30 Seconds
**30 second Rest**
B. AMRAP 1 minute
**1 Minute Rest**
C. Complete for time

– 10 Power Snatch (115/80)
– 20 Burpees to plate
– 30 OH Plate Lunges (45/25)
– 40 Double Unders
– 800m Run

After each rest, start over from the beginning. You will have 3 scores, how many reps you completed in 30 seconds, rest/start over at snatch, then how many reps you completed in 1 minute, rest/start over at snatch, then the time it takes you to complete the whole chipper.