Archive | January 2015

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30 January WOD

Strength: 5×3 overhead squat WOD: 3 rounds for time of: 100 squats 50 box jumps, 20-inch box 45/30-lb. dumbbell clean and jerks, 25 reps

29 January WOD

Strength: 3 clusters of 3×1 high hang clean at same or similar weight WOD: 3 rounds 21 box jumps 24/20 15 toes 2 bar 9 handstand push-ups *if you complete 1st WOD in less then 8 minutes you may move to WOD 2 after a 5 min rest 30 CTB pullups 60 wallballs 90 double […]

28 January WOD

Strength: Thruster / push press / push jerk / split jerk 1-1-1-1-1-1-1 reps A thruster followed by a push press followed by a push jerk followed by a split jerk without dropping the bar is one rep. WOD: *extra work 3 rounds 21 box jumps 24/20 15 toes 2 bar 9 handstand push-ups

27 January WOD

Strength: 3 clusters of 3×1 hip (high hang) snatch at same or similar weight WOD: Michael 3 rounds for time of: Run 800 meters 50 back extensions 50 sit-ups *the option to run is always there, however, a 1000m row may be more prudent today.

26 January WOD

Strength: 1×5@70%, 1×5@75%, 1×3@80%,1×3@85% 1×1@87% 1×1@87% of 1rm front squat WOD: 21-18-15-12-9-6-3 reps for time of: 115/75 lb. power cleans One-legged squats, right leg One-legged squats, left leg

23 January WOD

Strength: EMOM for 6 minutes 3 deadlifts @75% of 1rm 5 toes to bar WOD: Complete as many rounds as possible in 15 minutes of: Row 15 calories 10 box jumps, 30/24-inch box 185/125 lb. push jerks, 5 reps

22 January WOD

Strength: 5×3 power clean WOD: For time: 30 medicine-ball cleans, 20-lb. ball 30 ring dips 30 medicine-ball cleans, 20-lb. ball 30 chest-to-bar pull-ups 30 medicine-ball cleans, 20-lb. ball 30 push-ups 30 medicine-ball cleans, 20-lb. ball