Archive | January 2016

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20 January WOD 

Strength: 7×1 split jerk WOD:  50-40-30-20-10 Box jumps Wallballs (If volume concerns you please do 25-20-15-10-5) *22 min cap *extra work 50 burpees to a 6″ target Advertisements

19 January WOD 

Strength: 7×1 snatch high pull + 1 below the knee squat snatch WOD: 25-20-15-10-5 Cal row Single arm snatch 50/35 *extra work 15-12-9 Pull-ups Toes 2 bar

18 January WOD 

Strength: 10@60%, 7@70%,5@80%, 3@85%, 1@90% Front squat (use 12/21/15) WOD: 5 rounds  10 push press 115/75 15 medball squats (20) 20 medball sit-ups  *extra work See Jeff for extra work

15 January WOD 

Strength: 10@55%, 7@65%, 5@75%, 3@85%, 1@90% Back squat (use 12/18/15) WOD: 5 rounds 2 rope climbs 4 weighted ring dips 20/14 8 deadlifts 255/175 *extra work 2 min ME HSPU 

14 January WOD 

Strength: 7×1 above the knee squat clean + 1 hang squat clean  WOD:  With a partner or using a 1:1 work/rest ratio complete the following: Partner 1: 21 cal row/ 21 thrusters(95/65) Partner 2: 21 cal row/21 thrusters  Partner 1: 15 cal row/15 thrusters Partner 2: 15 cal row/15 thrusters Partner 1: 9 cal row/9 […]

13 January WOD 

Strength: 5×3 strict press WOD: 18 deadlifts 135/95 15 hang cleans 135/95 12 front squats 135/95 9 jerks 135/95 15 deadlifts 155/105 12 hang cleans 155/105 9 front squats 155/105 6 jerks 155/105 12 deadlifts 185/125 9 hang cleans 185/125 6 front squats 185/125 3 jerks 185/125 20 min cap

12 January WOD 

Strength: 7×1 above the knee squat snatch + 1 hang squat snatch WOD: Angie 100 pull-ups 100 push-ups 100 sit-ups 100 squats  25 min cap