Archive | January 2015

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21 January WOD

Strength: 7×3 strict press WOD: Row or run a 5k *extra work 3 rounds 21 double unders 15 HSPU 9 CTB pullups Advertisements

20 January WOD

Strength: Power snatch 3-3-3-3-3 reps Snatch balance 2-2-2-2-2 reps Squat snatch 1-1-1-1-1 reps WOD: *extra work 3 rds 21 double unders 15 handstand push-ups 9 CTB pullups

19 January WOD

Strength: 1×5@70%, 1×5@75%, 1×3@80%,1×3@85% 1×1@87% 1×1@87% of 1rm back squat WOD: Complete as many rounds as possible in 20 minutes of: Row 20 calories 10 burpees, jumping over the barbell 185/125lb. thrusters, 5 reps

16 January WOD

Strength: 7×1 overhead squat WOD: Complete as many rounds as possible in 10 minutes of: 275/185 lb. deadlifts, 10 reps 20 Abmat sit-ups

15 January WOD

Strength: 3×1 above the knee, 3×1 below the knee, 3×1 from the floor clean WOD; 12 min AMRAP 5 front squats 155/105 10 medball sit-ups 15 Cals on row

14 January WOD

Strength: 7×2 split jerk WOD: 3 rounds for time of: 50 walking-lunge steps 100-ft. handstand walk 150 double-unders

13 January WOD

Strength: 3×1 above the knee, 3×1 below the knee, 3×1 from the floor snatch WOD: 5 rounds 1:30 work/1:30 rest 80 yd shuttle sprint 135/95 STO ME *extra work 3 rounds 15 box jumps 15 toes 2 bar