Warm-up
[0:00-3:00]
Every :20 for 3:00 (3 Rounds of Each at Moderate Pace):
Reverse Lunges
Kip Swings
Air Squats w/Pause
[3:00-10:00]
2 Rounds:
4 Box Step-ups
4 Strict Pull-ups
2 Rounds:
4 Empty Barbell Hang Power Clean and Jerk
4 Calorie Bike/Row
[10:00-15:00]
WOD Brief / Grab Equipment / Additional Warm-up
FITNESS 20210123
AMRAP 13 (with a partner–split any way):
8 Strict Pull-ups (or 4 Rope Pull-ups)
16 Single DB Box Step-ups (35/20#)
— Rest 4:00 —
AMRAP 13 (with a partner–split any way):
12 Power Cleans (95/65#)
24 Calorie Row
* In 4:00 rest window, wipe down equipment and switch stations–doesn’t matter which you start on.
Score = total combined rounds and reps for each AMRAP.
Scoring: Rounds + Reps
PERFORMANCE 20210123
AMRAP 13 (with a partner–split any way):
4 Rope Climbs
16 Single DB Box Step-ups (50/35#)
— Rest 4:00 —
AMRAP 13 (with a partner–split any way):
12 Power Clean and Jerks (135/95#)
24 Calorie Row
* In 4:00 rest window, wipe down equipment and switch stations–doesn’t matter which you start on.
Score = total combined rounds and reps for each AMRAP.
Scoring: Rounds + Reps
Leave a Reply