Archive | January 2016

You are browsing the site archives by date.

29 January WOD 

Strength: 10@60%, 7@70%,5@80%, 3@85%, 1@90% back squat  WOD: -25 cal row -25 single arm snatch 50/35 -25 ring dips -20 cal row -20 single arm snatch 50/35 -20 ring dips -15 cal row -15 single arm snatch 50/35 -15 ring dips  *extra work  18-15-12 Pull-ups Barbell thruster 45/35 Advertisements

28 January WOD 

Strength: 7 X 1 power clean + 1 hang squat clean WOD: -21 HSPU  -21 front squats 165/115 -15 HSPU  -15 front squats 165/115 -9 HSPU  -9 front squats 165/115 *extra work 5 X 1 rope climb + 1 leg less rope climb

27 January WOD 

Strength: 5-5-3-3-3-1-1 push press WOD: -50 Abmat sit-ups  -50 KB swings 2/1.5 -40 Abmat sit-ups  -40 deadlifts 155/125 -30 Abmat sit-ups  -30 burpees -20 Abmat sit-ups  -20 sto 115/75 -10 Abmat sit-ups  -10 squat cleans 115/75 18 min cap  3 rounds ME weighted push-up 

26 January WOD 

Strength and WOD:5 rounds  Every 4 minutes  -1 power snatch + 2 hang squat snatch (choose a weight that is both challenging and doable) -5 muscle ups or 4 CTB pull-ups and 4 ring dips -8 bar facing burpees *extra work  2 min ME knees to elbows 

25 January WOD 

Strength: 10@60%, 7@70%,5@80%, 3@85%, 1@90% Front squat  WOD: “Fight gone bad”. 3 rounds – Complete as many reps as possible of: -60 second max calorie row -60 second max rep wall ball (20#/14#) -60 second max rep sumo deadlift high pull (75#/55#) -60 second max rep box jump (24″/20in) -60 second max effort push press […]

22 January WOD 

Strength: 10@60%, 7@70%,5@80%, 3@85%, 1@90% back squat  WOD: 7 rounds 7 deads 255/175 14 push-ups  60 ft broad jump *extra work  1000 m row TT

21 January WOD 

Strength: 7×1 clean high pull + 1 below the knee squat clean  WOD: 50 snatch 115/75 (every 2 minutes, and to start, you will complete 30 double unders) *extra work 3 rounds ME CTB pull-ups