January 18, 2018

ENDURANCE

20AMRAP: 

8OH walking lunge

8 burpees over the bar

8OH walking lunge

8 C2B pull ups 

MAIN WOD

For Time:

400m run

30 Clean & Jerks 135/95

400m run

January 17, 2018

ENDURANCE

0-10 Min: 

2k row

10-20 Min AMRAP: 

15kbs

15HSPU

20-30 Min AMRAP:

15 burpee pull ups

30 DB Alt. Snatch

MAIN WOD

Every 3:00 min for 15 min:

15 Thrusters

9 Box jump overs

3 muscle ups

January 16, 2018

 ENDURANCE


20 Min AMRAP
5 Man Makers
10 Burpee Box Jumps
15 Wall Balls


MAIN WOD

Skill:
Tabata
-Hollow Rock
-Chin Over Bar Holds

WOD:
5x5 Front Squat

January 15, 2018

ENDURANCE

3 sets for time:

1 mile run

*rest 3 min between sets

MAIN WOD

Skill:

Emom 6 min

10-13 pull ups

WOD:

For time

1000m Row

25 Burpees over the rower

50 Push Press (95/65)

January 13, 2018

MAIN WOD

Skill:

Snatch Complex

4 sets

- Snatch Pull

- Low Hang Snatch

- Full Snatch 

- OHS  

*for max load

WOD

Emom 16min

1) 7 Snatches (75/55)

2) 4 Ring Muscle Ups

January 12, 2018

ENDURANCE

5 Sets for Intervals

500m row

15 burpees

*rest 2 min between sets

MAIN WOD

Skill:

3 Sets 

- Max L-Sit Hang

- Max Broad Jump

- Max Plank

WOD:

"DT"

5 Rounds

12 Deadlifts

9 Hang Power Cleans

6 S2OH

January 11, 2018

ENDURANCE

Every 3 mins for 24 mins:

12 hang power cleans 

24 box jump overs

32 double unders

MAIN WOD

For Time:

25 TTB

50ft OH Lunge

75 burpees

100 Double Unders

75 Push Ups

50 Single Arm DB OHS

25 Box Jumps

January 10, 2018

ENDURANCE

28 Minute AMRAP

18 Cal Bike

9 Double Russian KBS

800m Run

Main W.O.D.

5 Rounds For Time

18 Cal Row/Bike

15 Single Arm DB Press

12 Pistol Squats

*1 minute rest between sets

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