Archives January 2017

31
Jan

WOD 1.31.2017

EMOM 5: 10 Wallballs 20 Dubs (sub 30 singles) 4×3 Min AMRAP 2 min rest between each *pick up where you left off* 4 Deadlifts 155#/115# 5 Power Cleans 6 HSPU Cash Out: 4x max effort Dips- athletes choice apparatus

30
Jan

WOD 1.30.2017

12 Min to find a Heavy Single Curtis Press (Power Clean, Lunge L+R, Push Press) Then EMOM 5: 4 Curtis Press @60% of above 10-9-8-7…1 Double push up burpee box jump 24″/20″ CTB Pull ups C/O: 4x 5 Strict TTB x 10 VUps with a 2 second pause at top x 15 legs over parallettes

27
Jan

WOD 1.27.2017

Workout 16.4 AMRAP 13 55 Deadlifts 225#/155# 55 Wallballs 20#/14# 55 Cal Row 55 HSPU

26
Jan

WOD 1.26.2017

EMOM 10: 1 Snatch high pull + 1 Power Snatch (progressive as long as form allows) AMRAP 15 10 Knees to Elbows 15 Russian Swings 53#/35# 20 Mountain Climbers (R+L=2) 30 Double Unders Cash out: 20 sandbag toss over barbell x accumulate 2 min plank hold

25
Jan

WOD 1.25.2017

15 min to Complete 35 strict pull ups 5 Rounds 5 Clean & Jerks 95#/65# 10 Box Jumps 3 Rounds 5 Clean & Jerks 115#/75 10 Burpees 1 Rounds 5 Clean & Jerks 135#/95 10 Burpee box jumps cash out: 5×5 Dips rings or fixed

24
Jan

WOD 1.24.2017

Warmup/Mobility For Time 21-15-9 Hang Power Cleans #135/95 BackSquats **10 Back Rack Forward Lunges after each set Cash out: 4×10 GHD back extensions superset with 4×10 banded clamshells

24
Jan

WOD 1.23.2017

  Work up to a heavy push press from the ground then EMOM 3 :30sec max push press @60% of above :30 sec rest 50 Thrusters 115#/75 **Every time you break 5 pull ups. Break = 3 second rest or drop the bar** Cash Out: Tabata Hollow body rocks &Tabata sit ups (8 rounds HBR …

20
Jan

WOD 1.20.2017

Open WOD 14.2 95#/65# Every 3 Min for as long as possible: 2 Rounds from 0:00 to 3:00 10 OHS 10 CTB Pull Ups From 3:00 to 6:00 2 Rounds 12 OHS 12 CTB Pull Ups From 6:00 to 9:00 14 OHS 14 CTB Pull Ups AND so on… Use Time Remaining in class to …

19
Jan

WOD 1.19.2017

5,4,3,2,1 Progressive unbroken power cleans then drop to the weight you did 5 at and get 10 unbroken (rest as needed between rounds) For Time: 10 HSPU 20 Box Jumps 30″/24″ 30 Burpees 20 Box Jumps 30″/24″ 10 HSPU

18
Jan

WOD 1.18.2017

  12 Min: Front Squat: 15-12-9 unbroken sets at 60% taken from ground AMRAP 20 (ladder style) 1 Curtis Press 115#/75#(power clean L+L+Push Press) 1 Barbell roll out, 2 Curtis P 2 roll outs etc… (save the 10’s!!) Cash out: 5×5 Floor Press AHAP sets across

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