January 2026

Open WOD 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.

Compare to January 4, 2023.

In teams of two
20 Rounds for time: 
3 Over the Bar Burpees
3 Power Snatch 75/55# Rx+95/65#
3 OHS
3 Hang Squat Snatch
3 Over the Bar Burpees
*One athlete completes a full round then tags partner

6 Rounds for max reps of:

Minute 1: Dumbbell Bench Press 50/35# DB’s MRX 40/30# DB’s
Minute 2: T2B MRX Hanging Knee Raises
Minute 3: Hip Extensions
Minute 4: Rest

*Athletes choice on order of movements with 4th minute rest.

“Pick Your Poison” by DB
For Time: 
-2000m Row
-1 Mile Run
-4 Km Assault Bike
REST 4min
-30 MUs Ring
-60 C2B Pull-Ups or 60 Ring dips
-90 Pull-Ups or 90 Bar dips
REST 4min
-70 Thrusters 75/55
-50 Thrusters 95/65
-35 Thrusters 135/95
**Pick one exercise from each group, go in any order you desire and give it your all on each one**

Compare to January 28, 2025.

AMRAP in 9 minutes of:
10/8 Calorie Bike
10 Right Arm DB Push Press 50/35# MRX 40/25#
10 Left Arm DB Push Press

Rest 2 minutes

AMRAP in 9 minutes of:
10/8 Calorie Ski
10 Right Arm DB Snatches
10 Left Arm DB Snatches

*Athletes choice of AMRAP to start with

Compare to July 17, 2024.