WOD 01.31.23
Strength:
Push jerk, 2-2-2-2-2
WOD:
Complete as many rounds as possible in 16 mins of:
16 Wallballs, 20/14 lbs
8 Pull-ups
2 Wall Walks
post loads and rounds to beyond the whiteboard.
WOD 01.30.23
Strength:
Front squat, 5-5-5-5-5
WOD:
3 rounds, 1 min per station, for max reps of:
Echo Bike Calorie
D-Ball Ground-to-Over Shoulder, 100/70 lbs
Sledgehammer Strike, 16/10 lbs
Pistol
Burpee
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Post loads and reps to beyond the whiteboard.
WOD 01.29.23
Partner Conditioning:
D-ball Tailpipe:
4 rounds for time of:
D-Ball Hold, 100/70 lbs 15/10 Bike Calories
*partner A holds while partner B Bikes, then switch. Ball must be in front of body. Bike calories can only be accumulated while ball is held
WOD:
AMRAP in 13 minutes:
5 box jumps, 30/24 inches
7 hang power cleans, 135/95lbs
9 elevated feet ring rows
Post times and rounds/reps to beyond the whiteboard.
