January 12th
“DelighT”
AMRAP 15:
12 Box Jump Overs (24″/20″)
12 Deadlifts (155/105)
9 Bar-Facing Burpees
9 Hang Power Cleans (155/105)
6 Strict Pull-ups
6 Push Jerks (155/105)
January 11th
“Wunderful”
10 Rounds For Time [25 Minute Cap]:
30 Double Unders
20 AbMat Sit-ups
10 Hand Release Push-ups
January 9th
5 rounds for time:
7 Deadlifts 315/220
21 double Unders
January 8th
“Cannonball”
5 Rounds For Time:
21/15 Calorie Row, 400 meter run, or 30/21 calorie bike
15 Box Jump Overs (24″/20″)
7 Squat Cleans (155/105)
January 7th
“Handle With Care”
On the 5:00 x 6 Rounds:
400 meter run
21 Hand Release Push-ups
12 Kettlebell Swings (70/53)
January 6th
Pausing Overhead Squat
On the 2:00 x 5 Sets:
1 Pausing Overhead Squat
Pause 10 Seconds in Bottom
“Grimace”
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into…
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups
January 5th
“Under and Over”
For time:
100 Double Unders,
5-7-9
Power Cleans (135/95)
Burpees over the bar,
100 Double Unders,
9-7-5
Power Cleans (135/95)
Burpees over the bar,
100 Double Unders.