Monthly Archives: January 2016

//January

January 2016

WOD 01/29/16

2016-01-29T06:24:24+00:00

WOD 01/29/16 Olympic lifting: Work-up to a heavy Hang Squat Snatch Conditioning: 5 Rounds of, 20 Wall Balls 10 Power Snatch (95#/65#)

WOD 01/29/162016-01-29T06:24:24+00:00

WOD 01/28/16

2016-01-28T06:38:31+00:00

WOD 01/28/16 WOD A) 4 Rounds 10 KB Swings (70/53) 5 Strict Pull-ups WOD B) 10min Max Effort Row

WOD 01/28/162016-01-28T06:38:31+00:00

WOD 01/27/16

2016-01-27T06:18:18+00:00

WOD 01/27/16 15 min AMRAP 250m Row 15 Power Clean (135/95) 10 Push-press (135/95)

WOD 01/27/162016-01-27T06:18:18+00:00

WOD 01/26/16

2016-01-26T05:55:04+00:00

WOD 01/26/16 Strength: 15mis to Work-up to a Heavy 3rep Back Squat Conditioning: Every min on the min for 14min: 07 Front Squat (115/95) Abmat sit ups for the remainder of each min Sit up totals will be score recorded

WOD 01/26/162016-01-26T05:55:04+00:00

WOD 01/22/16

2016-01-22T06:26:05+00:00

WOD 01/22/16 WOD A) 10 min EMOM of: Snatch (135/95) (Starting with 1 rep and add a rep with every additional min) WOD B ) 12 min AMRAP 5 Overhead Squats (135/95) 10 Pull-ups 20 Double-unders

WOD 01/22/162016-01-22T06:26:05+00:00

WOD 01/21/16

2016-01-21T06:56:59+00:00

WOD 01/21/16 WOD A) 10min EMOM 2 Back Squats (70% of 1rm) WOD B) 4 Rounds of: 400m Run 1min Rest

WOD 01/21/162016-01-21T06:56:59+00:00

WOD 01/20/16

2016-01-20T06:40:25+00:00

WOD 01/20/16 Gymnastics: Tabata of: -Handstand Hold -L-Sits Conditioning: 3 Rounds 15 Dumbells Thrusters (20/10) 10 Box Over Jumps 15 Kettlebell (53/35) 10 Box Over Jumps

WOD 01/20/162016-01-20T06:40:25+00:00

WOD 01/19/16

2016-01-19T06:22:56+00:00

WOD 01/19/16 Strength: Work up to a "Heavy" 3 rep Press Conditioning: 15min AMRAP 10 Bar Over Burpees 15 Deadlifts (165/110) 20 Bumper Push-press (45/35)

WOD 01/19/162016-01-19T06:22:56+00:00

WOD 01/18/16

2016-01-18T05:44:25+00:00

WOD 01/18/16 4 Rounds 200m Run 20 Wall Balls (20/14) 200m Run 20 Weighted Sit-ups (20/14)

WOD 01/18/162016-01-18T05:44:25+00:00