Monthly Archives: January 2015

//January

January 2015

WOD 01/29/15

2015-01-29T06:18:53+00:00

WOD 01/29/15 WOD A) 10 EMOM of 6 Push-ups 6 Sit-ups 6 Jump Squats WOB B) 3min AMRAP x3 10 Push Press 10 Front Rack Lunges (1min Rest between AMRAPs)

WOD 01/29/152015-01-29T06:18:53+00:00

WOD 01/28/15

2015-01-28T05:29:38+00:00

  WOD 01/28/15 5 rounds for time of: 15 Pull-ups 30 Kettlebell swings (53#/35#) 60 Double-unders

WOD 01/28/152015-01-28T05:29:38+00:00

WOD 01/27/15

2015-01-27T06:12:17+00:00

  WOD 01/27/15 Strength 15mins to work up to a HEAVY 2 sec Pause Front Squat Conditioning 30 Clusters for time (135#/95#) *5 Burpess penalty for every break

WOD 01/27/152015-01-27T06:12:17+00:00

WOD 01/26/15

2015-01-26T06:49:46+00:00

  WOD 01/26/15 WOD A: 2min Max Effort Sled Push WOD B: 400m Run 40 Sit-ups 400m Run 30 Sit-ups 400m Run 20 Sit-ups 400m Run 10 Sit-ups

WOD 01/26/152015-01-26T06:49:46+00:00

WOD 01/23/15

2015-01-23T05:24:16+00:00

  WOD 01/23/15 Olympic Lifting: Find a 1rep Heavy -1 Clean+2 Squats  Conditioning: 20 Wallballs Shots(20#/14#) 6 Turkish Getups (35#/18#) 10 Wallball Shots 6 Turkish Getups 5 Wallball Shots 6 Turkish Getups 10 Wallball Shots 6 Turkish Getups 20 Wallball Shots

WOD 01/23/152015-01-23T05:24:16+00:00

WOD 01/22/15

2015-01-22T07:06:08+00:00

  WOD 01/22/15 5 Rounds of: 30' Burpee Broad Jumps 20 Ground to Overhead (45#/35#) 30' Burpee Broad Jumps 20 Sit-ups

WOD 01/22/152015-01-22T07:06:08+00:00

WOD 01/21/15

2015-01-21T06:38:20+00:00

  WOD 01/21/15 A buy-in of 15 Front Squats (135/95) Then 3 Rounds of: 20 Lateral Over Bar Jumps 15 Barbell Push Ups With a buy-out of 20 Back Squats (135#/95#)

WOD 01/21/152015-01-21T06:38:20+00:00

WOD 01/20/15

2015-01-20T06:13:05+00:00

  WOD 01/20/15 WOD A) ME 500m Row for time WOD B) 4 Rounds for time: 20 Kettlebell swings (53#/35#) 20 Toes to bar 200m Run  

WOD 01/20/152015-01-20T06:13:05+00:00

WOD 01/19/15

2015-01-19T05:02:46+00:00

    WOD 01/19/15 WOD A) EMOM of: Clean (155#/110#) (Starting with 1 rep and add a rep with every additional min until workload exceeds time) WOD B ) 10 min AMRAP 5 Deadlifts 185#/130# 5 Burpee Box Over Jumps 24"/20"

WOD 01/19/152015-01-19T05:02:46+00:00

WOD 01/16/15

2015-01-16T06:15:29+00:00

  WOD 01/16/15 Barbell Work 15 Mins to find a heavy 1 Hang Power Clean + 1 Hang Squat Clean (to be completed as a complex before dropping bar) Conditioning 21-18-15-12-9 reps for time of: Sumo Deadlift High-Pulls (95#/65#) Bar Facing Burpees  

WOD 01/16/152015-01-16T06:15:29+00:00