Monday, January 27
January 26, 2014
Wednesday, January 29
January 28, 2014


2 Rounds of
20 Jumping Jacks
10 Squats
20 Mountain climbers
10 Spider Lunges
20 Split Jacks
10 Hanging Scap Retractions


1 minute each side death stretch (:30/:30 quad/ hip flexor)
1 minute each side calf stretch (:30/:30 straight leg/ bent)

AMRAP in 4 Rounds, where each round equals 3 minutes ON, 3 minutes OFF*

40 Box Jumps (step down only)
20 Ball Slams
40 Alt DB Snatches (M: 1/4 BW; W: 1/6 BW)
20 Toes to Bar

* pick up where you left off each round; after 25 T2B, start again on Box Jumps


  1. Antonio says:

    I’m quite excited about tomorrow’s WOD. Even though wall balls aren’t my best friend… I will at least try to make it my friend.

  2. Andrew says:

    That totally sucked

  3. Peter says:

    Great WOD today. I no-repped three T2B which kept me from getting two complete rounds. Slam balls were tough and 40 DB snatches is a lot, but Grip on T2B was definitely the limiting factor. .

  4. Kelly Mc says:

    Thank you – have a nice shiny new reminder of this workout on my shin 🙂 it was still fun.

  5. Hellen says:

    Hey, what’s the WOD for Wednesday? I’m trying to decide which shoes to bring. 🙂

    • Chris Sheppard says:

      Sorry about that, all fixed now – it had been posted, but mislabelled, and so wasn’t showing up under the Workout of the Day tab. Thanks for the heads up!

  6. Hellen says:

    Thanks, Chris! I figured as much.