January 2019

Team WOD (both athletes working at a time) 
“Mirror Images” by DB
20min AMRAP:
-12 Russian KBS (synchronized)
– 6 American KBS (synchronized)
-12 Goblet Squats (synchronized)
– 6 Burpee Pull-Ups (synchronized)
-12 Partner Passing Wallball Sit-ups 20lbs MRX 14lbs 
“anchors/DBs 2 foot apart” KBs = 55/35# RX+ 70/55# MRX 45/25#

Post rounds and reps to comments.

5 RFT:
-10 S2O 135/95 RX+ 155/105 MRX 95/65
– 5 Bar Facing Burpees
– 1 Rope Climb 15′ RX+ Legless 15′ MRX 10′

Post time to comments.

5min AMRAP:
-Run 800m or A-Bike 2km
-Max KB Goblet Lunges (alt legs stationary) 55/35# RX+ 70/55# MRX 45/25#
Rest 3min
5min AMRAP:
-Row 800m or A-Bike 2km
-Max Squat Cleans 135/95 RX+ 155/105 MRX 95/65
**Athletes choice on which AMRAP to start with**

Post rounds and reps to comments.

Diane? / 18.4? / JT? by DB 
18min AMRAP:
-21 Deads 225/155 MRX 185/115
-15 HSPU MRX Hand Release Push-Ups 
-11 Ring Dips MRX Bar Dips
-50′ Handstand Walk MRX 150′ Bear Crawl 
-15 Deads
-11 HSPU MRX HRPU
– 9 Ring Dips MRX Bar Dips
-50′ Handstand Walk MRX 150′ Bear Crawl
**Add Weight**
-11 Deads 275/185 MRX 225/145
– 9 HSPU MRX HRPU
– 7 Ring Dips MRX Bar Dips
-50′ Handstand Walk MRX 150′ Bear Crawl 
– 9 Deads
– 7 HSPU MRX HRPU
– 5 Ring Dips MRX Bar Dips
-50′ Handstand Walk MRX 150′ Bear Crawl – MAX Calorie Row or A-Bike

Post results to comments.

Sprint Sets For Time:
-800m Run, Row or 2km A-Bike
-9 Hang Power Clean 135/95 RX+ 165/115 MRX 115/75 or Sand Bag Hang Cleans 80/50
-21 T2B
-15 Box Jumps 24/20″ RX+ 30/24 MRX 20/18
Rest 2min
-400m Run, Row or 1km A-Bike 
-15 Hang Power Clean
-9 T2B
-21 Box Jumps
Rest 2min
-200m Run, Row or 0.5km A-Bike 
-21 Hang Power Clean
-15 T2B
– 9 Box Jumps 24/20″
**Sandbag can be used in place for Hang Power Cleans** 80/50lbs

Post time for each sprint and total time minus 4 minutes of rest to comments.