Category Workouts

23
Jan

WOD 1.23.2019

EMOM 12: odd-2x’s Double KB Hang power clean + front squat + R,L front rack lunge EVEN- 5 Strict Pull ups For time: 4 Rounds 10 Power Clean & Jerk 135#/95#20 box Jumps  Cash out: accumulate 20 strict TTB

22
Jan

WOD 1.22.2019

Push Press: Build to a heavy set of 3 EMOM 10: odd: 5 Push press @ 65% of above Even: 3 Strict ring dips https For time 21-15-9 Burpee Pull ups, V-Ups, cal Row

18
Jan

WOD 1.18.2019

Strict and for time:10 pull-ups20 push-ups30 squatsRow 2,000 m15 pull-ups30 push-ups45 squatsRow 1,000 m20 pull-ups40 push-ups60 squatsRow 500 m

17
Jan

WOD 1.17.2019

EMOM 10: odd: 2 swinging knee to bar https://www.youtube.com/watch?v=eppZ94-6yEY&feature=youtu.be or 2 bar MU EVEN: 30 sec handstand hold 2 Rounds: 9 Strict Press 95#/65# 9 box jumps 24″/20″ 3 Rounds 5 Push Press 115#/75# 5 Tall box jumps 4 Rounds 3 Push Press 135#/95# 3 tall burpee box jumps 

16
Jan

WOD 1.16.2019

5x 1 clean high pull + 2 Hang muscle cleans then 15 min to work up to a heavy hang power clean  AMRAP 15 12 DB Ground to Overhead 50#/35# 12 Front rack lunges 12 TTB 20/15 cal row

14
Jan

WOD 1.14.2018

For Time: 21 Hang Squat cleans 95#/65# 21 Pull ups 21 Thrusters 50/35 cal bike 15 HSC 15 Pull Ups 15 Thrusters 50/35 cal Bike 9 HSC 9 Pull ups 9 Thrusters Cash Out: 4×20 Plate behind head sit ups x 20 flutter kicks

10
Jan

WOD 1.10.2019

Jerk Dip + Jerk Balance + Behind the neck Jerk + Jerk: (1+1+1+1) x 3 sets. From Racks Clean Pull + Clean + Front Squat + Clean + Jerk: (1+1+1+1+1) x 3 working sets. AMRAP 20 5 thrusters 95/657 hang power cleans10 sumo deadlift high pulls

9
Jan

WOD 1.9.2019

5x 2 Muscle Snatch + 1 behind the neck snatch grip push press Power Snatch: 3,3,2,2,1,1 30-20-10 Double KB front rack Walking lunge steps 53#/35# row cal Burpees onto a plate 

8
Jan

WOD 1.8.2019

A) EMOM 10 Push Press 1-3: 4 reps @ 65% 4-6: 3 reps @75% 7-10 3 reps @ 85% B) EMOM 10: 1 Rope climb(touch the beam) + 20 to 30 Dubs (stop with 15/20 sec rest) C) EMOM 10: odd: 5 dips (ring or fixed) + 10 push ups even: 25 sit ups **some …

7
Jan

WOD 1.7.2-10

Strength: Bench Press 5-5-3-3-2-2-1-1-1 work to a heavy single For Time: 10-9-8-7…1 Pull ups *1 round of Macho Man 135#/95# after each set of pull ups (10 rounds total) Macho Man=3 power cleans 3 front squats 3 Jerks

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