WOD
Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Monday 2/6/23
“Milkshake”
3 Sets:
4:00 minute AMRAP
3 Rope Climbs
6 DB OH Squat- 3 each arm 50/35lb
9 Toe to Bar
Rest 2:00 between sets
Score: total rounds
Goal: Avg 2-3 rounds

Friday 2/3/23
“Ray, this is Walter!”
20:00 AMRAP
3* Ring Muscle-Ups
6 Squat Snatch 135/95lb
18 Wall Balls 20/14lb
*increase RMU by 2 reps each round

Thursday 2/2/23
“Satan is good, Satan is our pal”
For Time
300 Double Unders
30 Wall Walks
*Work can be partitioned as desired
Starting @ 0:00 and Every 4:00 Complete 1000/800m Bike Erg
Time Domain: 24:00-30:00
Time Cap: 30:00

Wednesday 2/1/23
“Suburbs”
16:00 EMOM
min 1: 15/12 Cal Row
min 2: 10 Dual DB Step-Overs 50/35#
min 3: 18 Medball Weighted Sit-Ups
min 4: 18 Box Jump Overs 24/20”

Tuesday 1/31/23
“Femur”
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Chest to Bar Pull-Ups
Time Domain: 7:00-9:00
Time Cap: 10:00

Monday 1/30/23
“Queenie”
For Time
30 Bar Facing Burpees
30 TnG Power Clean 135/95#
*every break on Power Cleans complete 3 Bar Facing Burpees
Time Domain: 5:00-7:00
Time Cap: 10:00

Sunday 1/29/23
4 Rounds for Time
1000/800m Bike Erg
20 KB Sumo Deadlift High Pull 70/53#
40 Air Squats
Time Domain: 11:00-15:00
Time Cap: 20:00

Saturday 1/28/23
Partner Day!! 👬 👫 👭
“Dirty Dancing”
For Time
2000/1600m Row
Partner Holds Dual KB Front Rack 53/35#
into..
100 Burpee Pull-Ups
While Partner Holds KB in Suitcase Position 53/35#
into..
50 Dual DB Bench Press 50/35#
While Partner Holds Handstand
Time Domain: 20:00-25:00
Time Cap: 30:00
M/F Team: 1800m Row

Thursday 1/26/23
“Look, spaghetti arms”
24:00 EMOM
min 1: 15/11 Cal Echo Bike
min 2: 50 Double Unders or 75 Single Unders
min 3 + 4: 250/200m Row Sprint
*Alternating Rounds of Single Unders and Double Unders

Wednesday 1/25/23
“Catskill Mountains”
10 Rounds for Time
9 Wall Balls 20/14#
6 Handstand Push-Ups
3 Deadlifts 315/205#
Time Domain: 10:00-15:00
Time Cap: 18:00
*Sub Renegade Rows for HSPUs if shoulders are sore