Monday 01/03/2022

WOD
“WHAT THE HELEN”
For Time [Time Cap = 15 minutes]:
1,200 Meter Row
63 Kettlebell Swings 55#/35#
24 Pull Ups

Friday 12/31/2021

WOD
“I’M FEELING 22” 
In Teams of 2
AMRAP 22: 
22 Box Jump Overs 24"/20"
22 Wall Balls 20#/14# 
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & Jerks 50#/35#

*Score = Rounds + Reps
Break up reps as you see fit

Thursday 12/30/2021

WOD
“QUARTER PAST”
[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50's/35's)
Switch After Partner Completes:
750 Meter Row 

*Athletes picks up where their partner stops on Sit Ups/Farmer's Carry
*Score = Rounds + Reps

Wednesday 12/29/2021

WOD
“SAM’S JAM”
[Time Cap: 30 Minutes]
5 Rounds For Time: 
30/21 Calorie Row 
1 Round of "DT" 

Rest 2 Minutes Between Sets 
Round 1: (185/135)
Round 2: (165/115)
Round 3: (155/105)
Round 4: (135/95)
Round 5: (115/85)
1 Round of “DT” = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks