Archive | January 2016

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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

11 January WOD 

Strength: 10@55%, 7@65%, 5@75%, 3@85%, 1@90% Front squat (use 12/21/15 WOD: 13.1 17 min AMRAP  Men 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible  Women  40 Burpees 45 pound Snatch, 30 reps […]

8 January WOD 

Strength: 10@55%, 7@65%, 5@75%, 3@85%, 1@90% Back squat (use 12/18/15) WOD: 10-9-8-7-6-5-4-3-2-1: OHS (135/95) 1-2-3-4-5-6-7-8-9-10: CTB pull-ups  *extra work 40 box jumps for time 24/20

7 January WOD 

Strength: 7×1 clean high pull + 1 power clean WOD: Complete as many rounds as possible in 20 minutes of: -30x calorie row -15x Russian KB swing (24kg/16kg) -30x calorie row -10x 2-arm KB thruster (24kg/16kg) -30x calorie row -5x 2-arm KB snatch (24kg/16kg) *courtesy of CFW *extra work 150 ft handstand walk  4 min cap

6 January WOD 

Strength: 5-5-3-3-3-1-1 push press WOD: -10x burpee box jump (30in/24in) -15m overhead walking lunge (185#/125#) -20x toes to bar -10x burpee box jump (30in/24in) -15m front rack walking lunge (185#/125#) -20x toes to bar -10x burpee box jump (30in/24in) -15m back rack walking lunge (185#/125#) -20x toes to bar *courtesy CFW *25 min cap *extra […]

5 January WOD 

Strength: 7×1 snatch balance 4×3 squat snatch  WOD: -Row 1,000m -21-15-9 reps of: -Power clean (155#/105#) -handstand push up (4″/2″ deficit) *25 min cap *courtesy CFW *extra work 30 or 45 or 60 ghd sit-ups 

4 January WOD 

Strength: 10@55%, 7@65%, 5@75%, 3@85%, 1@90% Front squat (use 12/21/15) WOD: -10x rope climbs (15ft) -50x deadlift (225#/155#) -100x wallball (20#/14#) -200m famers carry (2x 70#/2×53# KB)   30 min cap