Strength/Skill: Push Presses 5-5-3-2-1
WOD: 4RFT
10 Burpees
10 OHS (95/65)
10 T2B
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Category: WOD
Categories
WOD for January 11, 2019
Strength/Skill: 20 russian twists and 10 ring push ups
WOD:
DUs 100-80-60-40-20
Runs 100-200-300-400-500
Row 100-200-300-400-500
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WOD for January 10, 2019
Strength/Skill: 3×5 backsquats at 70-75% of your 1RM and 20 back extensions between sets
WOD: 15 min AMRAP
20 jumping lunges
15 thrusters (75/55)
10 box jumps (24/20)
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WOD for January 9, 2019
Strength/Skill: 5×2+1 of 2 snatch pulls and 1 power snatch at 70-75% of snatch complete 10 heavy goblet squats between sets
WOD: 3 rounds
4 mins to run 400m
15 KBS (53/35)
Max Hang Power Cleans (135/95)
Rest 1 min
*score is hang power cleans
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WOD for January 8, 2019
Strength/Skill: 3 rounds of 30 second plank on each side holding a light DB and 15 strict T2B
WOD: 12 min EMOM
10 jump squats and ME handstand push ups
*score is total number of HSPUs
Categories
WOD for January 7, 2019
Strength/Skill: 6×2+1 of 2 hang squat cleans and 1 split jerk @ 70% of your clean and jerk
WOD: 4RFT
21 DB snatches (50/35)
15 calorie row
9 pull-ups
Categories
WOD for January 4, 2019
Strength/Skill: 3-3-3-3 OHS and 20 floor wipers between sets
WOD: 10 min AMRAP
20 DB reverse lunges (40/30)
30 Ab mat sit-ups
40 DUs (80 singles)
Categories
WOD for January 3, 2019
Strength/Skill: Handstand work – holds, push ups, walks
WOD: Linda-ish
10-9-8-7-6-5-4-3-2-1
Deadlift (155/105)
Bench Press – from floor
Clean
*you will only have one bar so choose a weight that you can complete all lifts or you may use one bar for deadlifts and cleans and DBs for bench
Categories
WOD for January 2, 2019
Strength/Skill: 5×5 tempo front squats and 10 GHD sit-ups between sets
WOD: Row 500m
50 KBS (50/35)
10 K2E
40 KBS
10 T2B
30 KBS
10 Pull-ups
Categories
WOD for December 28, 2018
Strength/Skill: 3 rounds of 10 floor YTWs and 10 skull crushers
WOD: 27-21-15-9
Deadlifts (185/125)
Push Ups