Workout of the Day (WOD)

Saturday, January 23, 2021

AMRAP in 20 minutes of:
10 Box Jumps 24/20” MRX 20/18”
10 Kettlebell Swings 55/35# MRX 45/25#
10 Box Jumps
20 Sit-ups (anchored)
10 Box Jumps
20 Kettlebell Swings
10 Box Jumps
30 Sit-ups
10 Box Jumps
30 Kettlebell Swings
10 Box Jumps
40 Sit-ups
10 Box Jumps
40 Kettlebell Swings
10 Box Jumps
50 Sit-ups
10 Box Jumps
50 Kettlebell Swings
10 Box Jumps
60 Sit-ups
10 Box Jumps
60 Kettlebell Swings
10 Box Jumps
70 Sit-ups
10 Box Jumps
70 Kettlebell Swings
10 Box Jumps

Thursday, January 21, 2021

21-15-9 reps for time of:
Handstand push-ups Rx+Strict MRX 2/4” riser
Pull-ups Rx+C2B or Strict MRX Ring rows or banded

When clock hits 20 minutes go into:

2013 CrossFit Games Regional Event 2
Complete the following in 7 minutes:
3 Overhead squats
Athletes have 7 minutes to progress up a ladder of predetermined loads to their max weight.
 
There are four possible starting weights (85, 125, 155, and 175 pounds for women, and 135, 185, 225, and 255 pounds for men), and then the women will increase in 5-pound increments while the men increase in 10-pound increments. They can get the barbell overhead however they choose, but must perform 3 overhead squats before moving onto a heavier weight. Athletes are scored by their highest successful overhead squats. Do not use a rack.
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