Categories
WOD

WOD for January 19, 2017

P1070703
Strength/Skill: Back squats 20 reps at 40%, 50% and 60% of your 1RM

WOD: 40-30-20-10
DUs
HRPU to a wallball
Squats
Mountain Climbers

Categories
WOD

WOD for January 18, 2017

P1070509
Strength/Skill: 4 rounds of 20 second heavy front rack hold at 125% of your 1RM front squat and 10 strict DB push-ups feet elevated if possible.

WOD: 12 min AMRAP
15 wallballs (20/14)
10 KB swings
8 front squats (115/75)

Categories
WOD

WOD for January 17, 2017

P1070370Skill/Strength: Goat work….work on any SKILL you want (handstands, pull-ups, rope climbs, dips, MUs)

WOD: 12-9-6-3
Squat Cleans (135/95)
C2B Pull-Ups
Run 100m between (last run after the 6)

Categories
WOD

WOD for January 16, 2017

P1040236
Strength/Skill: EMOTM for 10 mins complete 1 power clean, 1 hang clean, 1 hang squat clean and 1 push press using 75% of your 1RM push press

WOD: 50 sit ups
Then:
4 rounds
10 burpees
10 OH plate lunges 35/25
10 sdhp 135/85
Then 50 sit-ups

Categories
WOD

WOD for January 12, 2017

P1060133
Strength/Skill: 3 rounds od 10 parallette push ups and 20 weighted back extensions

WOD: Run 400m
Then:
5 Rounds
10 T2B
12 OH Reverse Lunges (75/55)
2 Rope Climbs

Categories
WOD

WOD for January 11, 2017

p1060451
Strength/Skill: 15 mins snatch balance work and OHS from rack

WOD:
50 thrusters (75/55)
50 DUs
50 push presses
50 DUs
50 back squats

Categories
WOD

WOD for January 10, 2017

p1040101
Strength/Skill: 3 rounds of 10 heavy goblet squats and 10 seated dumbbell presses

WOD: For time
100 Burpees
Completing 2 strict pull-ups EMOM (every minute on the minute)
*Scaled is 2 jumping chest to bar pull-ups or 5 GHD sit-ups EMOM

Categories
WOD

WOD for January 9, 2017

p1040353
Strength/Skill: 5-5-5-5 Deadlifts

WOD: 18-15-12-9-6-3
Sit-Ups
Jerks (115/75)
Lateral Jumps

Categories
WOD

WOD for January 6, 2017

p1060482
Strength/Skill: 4×3 front squats

WOD:
40 calorie row
40 box jump overs
40 DUs
40 v-ups

Categories
WOD

WOD for January 5, 2017

p1060476
Skill/Strength: 30-20-10 GHD Sit-ups/Handstand hold/squats

WOD: 5RFT
5 power snatches
4 power cleans
3 jerks
2 front squats
1 thruster