Monday 01/10/2022

WOD
“MARSTON”
AMRAP 20:
1 Deadlift 315#/225# (Rx+ = 415#/285#)
10 Toes to Bar
15 Bar-Facing Burpees 

*Score = Rounds + Reps

Saturday 01/08/2022

WOD
“PIT STOP”
In Teams of 2
6 Rounds For Time:
500m Bike
20 Slam Balls 30#/20#
500m Bike
20 Reverse Burpees

*Split work up howeve you see fit.

Friday 01/07/2022

WOD
“PUSH TO START” 
For Time:
2-4-6-8-10:
Wall Walks 
Deadlifts 275#/185#
Double Unders (10x)

Thursday 01/06/2022

WOD
“HEAT WAVE”
TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500 Meter Bike
1,000 Meter Bike
1,500 Meter Bike

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups 
Round 2: 20 AbMat Sit-ups 
Round 3: 30 AbMat Sit-ups 

FLOW:
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups
P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
. . . 
The workout will end with P2 completing 1,500 Meter Bike
*Score = Time it takes to complete the workout