WOD

Friday, January 17, 2025

Rest

Thursday, January 16, 2025

For time:
2 Shuttle runs
10 Pull ups
4 Shuttle runs
10 Pull ups
6 Shuttle runs
10 Chest to bar pull ups
8 Shuttle runs
10 Chest to bar pull ups
10 Shuttle runs
10 Bar muscle ups

Wednesday, January 15, 2025

5 Rounds for time of:
25 Sumo deadlift high pull (75#/55#)
25 Push-ups
250m Row
25 Sit-ups

Tuesday, January 14, 2025

Strength
Squat

Conditioning
For total time.
3 Rounds of:
25 Double unders
7 Push press (95#/65#)
-THEN-
2 Rounds of:
25 Double unders
5 Push press (135#/95#)
-Then-
1 Round of:
25 Double unders
3 Push press (155#/105#)

Monday, January 13, 2025

Rest

Sunday, January 12, 2025

3 Rounds for time of:
Row 500m
21 KB swings (55#/35#)
12 Pull ups

Saturday, January 11, 2025

AMRAP with a partner in 29 minutes of:
29 Thrusters (95#/65#)
29 Box jumps (24″/20″)
29 Devil press (50#/35#)

Friday, January 10, 2025

Rest

Thursday, January 9, 2025

“Assault on Cindy”
AMRAP 20 minutes of:
5 Pull ups
10 Calorie assault bike
15 Air squats

Wednesday, January 8, 2025

Max rounds in 3 minutes of:
3 Sandbag cleans (135#/95#)
6 Push-ups
60′ Sandbag carry (135#/95#)

Rest 1 minute. Repeat for a total of 5 cycles.