Monthly Archives: January 2017

//January

January 2017

WOD 01/31/17

2017-01-31T17:31:01+00:00

WOD 01/31/17 4 Rounds of: 20 Weighted Step-ups (53/35) 20 Kettlebell Swings (53/35) 20 Goblet Squat (53/35) 20 Kettlebell Snatches (53/35)

WOD 01/31/172017-01-31T17:31:01+00:00

WOD 01/30/17

2017-01-30T19:13:49+00:00

  WOD 01/30/17 4 Rounds of: 10 Pull-ups 200m Run 20 Box Jumps 400m Run

WOD 01/30/172017-01-30T19:13:49+00:00

WOD 01/27/17

2017-01-27T06:33:48+00:00

WOD 01/27/17 5 Rounds 15 Cal Row 12 Snatches (95/65) 9 Pull-ups

WOD 01/27/172017-01-27T06:33:48+00:00

WOD 01/26/17

2017-01-26T17:39:20+00:00

  WOD 01/26/17 Strength: 1RM Front Squat Conditioning: 3min AMRAP of: Power Cleans (115/80) 1min Rest 3min AMRAP of: Squat Cleans (95/65) 1min Rest 3min AMRAP of: Front Rack Lunges (75/55)

WOD 01/26/172017-01-26T17:39:20+00:00

WOD 01/25/17 Hero WOD Jack

2017-01-25T16:53:29+00:00

  WOD 01/25/17 Hero WOD "Jack" 20 AMRAP of: 10 Push press (115/80) 10 KB Swings (53/35) 10 Box jumps (24/20) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation [...]

WOD 01/25/17 Hero WOD Jack2017-01-25T16:53:29+00:00

WOD 01/24/17

2017-01-24T18:00:23+00:00

  WOD 01/24/17 Test: 800m Run Conditioning: 12 min AMRAP of: 10 KB Sumo DL High Pull (53/35) 15 Goblet Squats (53/35) 20 Double-unders

WOD 01/24/172017-01-24T18:00:23+00:00

WOD 01/23/17

2017-01-23T17:15:56+00:00

  WOD 01/23/17 5 Rounds for time of: 48ft Overhead Walking Lunges (45#/35#) 15 Wallball Shots (20/14)

WOD 01/23/172017-01-23T17:15:56+00:00

WOD 01/20/17

2017-01-20T18:10:06+00:00

WOD 01/20/17 Strength: Work up to a heavy Power Snatch+Squat Snatch Conditioning: 3 Rounds 15 Lateral Bar Burpees 15 Power snatch (95/65)

WOD 01/20/172017-01-20T18:10:06+00:00

WOD 01/18/17

2017-01-19T17:50:14+00:00

  WOD 01/19/17 Strength: Front Squat 3x2 @85% 3x1 @90% Conditioning: 3 Rounds for Reps of: 1 min Max Effort Front Squats (95/65) 2 min Rest (30Double-unders during rest)

WOD 01/18/172017-01-19T17:50:14+00:00

WOD 1/18/17

2017-01-18T16:17:45+00:00

WOD 01/18/17 21-18-15-12-9-6 reps for time of: KB Sumo Deadlift High Pull 54#/35# Box Jumps 24#/20# Calorie Row

WOD 1/18/172017-01-18T16:17:45+00:00