WARM UP – MOBILITY
2 rounds: 200m run + Dynamic hip and shoulder rotations / stretches
Tech: Hang power clean & Push Jerk
Practice and warm-up to WOD A working weight.
WOD A
*Hangry*
Complete for time:
15-12-9 reps of:
Hang Power Cleans (155/105)
200 Meter Run
Push Jerks (155/105)
200 Meter Run
—
Time Cap: 18 Minutes
Flow: 15, run, 15, run, 12, run, 12, run, 9, run, 9, run
Pick a weight where each round can be completed in ideally 2-3 sets.
(Last completed: Jan 19th, 2026)
WOD B
*Carry Me Home*
Complete for time:
500m Farmers carry (2 x 24/16kg Kettlebells (or) 2 x 50/35lb DB’s if we run out of KB’s)
500m Sandbag carry (80/60)
—
– Scale weight as needed, you should be able to carry the KB’s for at least 150-200m to start.
– Do not drop them outside (or ever!), place down gently when you need a rest.
– You may start on the sandbag or the KB’s as needed to share sandbags needed.
COOL DOWN
4-5 min aerobic cool down (easy Row / Ski / Bike)
Roll, Stretch, Mobilize, and/or work on a weakness
