Friday, February 5, 2016

WOD Sat 2/6/16




WOD

Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean, 135/95
200m Row after each set.
Example: Partner 1 does the ten reps + 200m Row. Once Partner 1 Finishes the Row partner 2 does the 10 reps + 200m Row.

Thursday, February 4, 2016

WOD Friday 2/5/16

WARM-UP

10 Wall Balls
10 Jumping Lunges
10 Push ups
10 K2E
10 Snatches

STRENGTH

30 Burpee TTB for time


WOD

12 min AMRAP

2 Stones to Shoulder (145/95)
5 Stone or KB Squats 
Stone or KB Carry Down and back
10 Pull ups

Wednesday, February 3, 2016

WOD Thursday 2/4/16

WARM-UP

5 Wall Walks
10 Cal Row
5 C2B
10 WallBalls
20 DU

STRENGTH

EMOMx8
E: 10/8 cal
O: 10 HSPU or 5 WallWalks



WOD

15.3 

14 Min Amrap

7 MU
50 WallBalls (20/14)
100 DU

Tuesday, February 2, 2016

WOD Wed 2/3/16

WARM-UP

10 Snatch
10 Clean
10 Thruster
10 Jerks

STRENGTH

EMOMx10
6 Thrusters (75/55)


WOD

3 Min AMRAP of each 
Movement then Rest 2 Min
Score: Reps for each movement

Power Snatch (135/95)
rest
Power Cleans (135/95)
rest
Jerks (135/95)

Monday, February 1, 2016

WOD Tuesday 2/2/16

WARM-UP

Shoulder Opener
10 Snatch Pocket
10 OHS
10 F. Squats

10 Box Jumps


STRENGTH

EMOM x 10 Min
1 Squat Snatch 65%


WOD

3 RFT/ 15min

20 Burpees
20 F. Squats (155/105)
20 Box Jumps (24/20)



Sunday, January 31, 2016

WOD Monday 2/1/16

WARM-UP

20 DU
10 Deadlifts 
10 Push Ups
10 cal row


STRENGTH

2 Min Max Du
1 Min rest 
2 Min Max DU


WOD

21-15-9 / 9 min

Deadlift 275/185
Ring Dips

Friday, January 29, 2016

WOD Sat. 1/30/16


WOD


Teams of 2 complete the following for time:
AMRAP 15:

5TTB
10 Hand Release Push Ups
15 Wall Balls

Person 1 Completess 5 TTB
Person 2 Completes 5 TTB