Monthly Archives: January 2015

1/30/2015 WOD

6×3 – Snatch, start with 65% of your one rep max, reset for each rep. Only move up in weight if your form is solid. 24 minute AMRAP 24 pull-ups 24 push-ups 12 ring dips 24 squats 24 sit-ups 12 … Continue reading

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1/29/2015 WOD

Skill work Split jerk footwork x 10 Split jerk w/PVC x 10 Split jerk 1-1-1-1-1 For time 21 floor presses 135/95# 42 lateral jumps 10 power cleans 135/95# 15 floor pressed 135/95# 30 lateral jumps 10 power cleans 135/95# 9 … Continue reading

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1/28/2015 WOD

7 minute AMRAP Burpees to plate Rest 5 minutes 14.1 10 minute AMRAP 30 double unders 15 ground 2 OH 75/55# Elements WOD 3 rounds 4 minute AMRAP 5 burpees 6 pull-ups 12 squats 1 minute rest

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1/27/2015 WOD

4 sets of: 12 front rack reverse lunges 20-30 second handstand hold 15 minute AMRAP 10 wallballs 20/14 @10′ 15 KB swings 55/35# 200 M run Elements WOD 5 rounds for time 12 deadlifts 24 box jumps

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1/26/2015 WOD

Every 30 seconds for 8 minutes 1st 30 seconds – 3 front squats @ 70% of 1RM 2nd 30 seconds – 5 push ups 5 rounds for time 9 deadlifts 135/95# 6 hang power snatch 135/95# 3 OH squats 135/95# … Continue reading

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1/23/2015 WOD

Strength- EMOM x10 – 3 front squats For time 20-16-12-8-4 – KB swings 55/35# – SDHP 55/35# – KB snatch 55/35# **50′ lunge after each set**

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1/22/2015 WOD

Strength – 10 minutes to find 3RM, Back squat For time 4 unbroken bear complexes 165/115# 40 wallballs 20/14# 40 C2B 4 suicides 3 unbroken bear complexes Elements WOD 6 minute AMRAP 10 box jumps 20 lunges Rest 2 minutes … Continue reading

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