Category Workouts

4
Jan

WOD 1.4.2019

4x2min AMRAP 2min rest between rounds 18/12 bike cal max reps DB 50#/35# box step overs  *after the 2 min rest go into: 4x2min AMRAP 2min rest between rounds 18/12 row cal max reps alt DB snatch 50#/35#  Cash Out: 75 plate behind head weighted sit ups

3
Jan

WOD 1.3.2019

15-20 Min to find 2RM Deadlift then EMOM 10: 3DL @65/75% 3 Rounds: 15 CTB pull ups (RX+ 7 bar muscle ups) 15 HSPU 15 Burpees to 6″ target

2
Jan

WOD 1.2.2019

Tall Jerk + Jerk Balance + Jerk + Press behind neck in split: (1+1+1+1) x 3 sets. Clean From Mid Knee + Front Squat + Jerk + Clean: (1+1+1+1) x 5. AMRAP 12 1 squat snatch 135#/95#3 clean and jerks30 double-unders

20
Dec

WOD 12.20.2018

5×2 clean Pull + 2 muscle clean For Time: 50 Power Cleans 155#/105# (compare to sept 18th) 3 Rounds: 500M row 15 TTB 

19
Dec

WOD 12.19.2018

EMOM 10: Strict press min 1-3 4 reps @80% min 4-6 3 reps @85% min 7-10 2 reps @ 85% 2 Rounds: 20 Push Jerks 95#/65# 5 Rope climbs 2 Rounds 10 Push jerks 135#/95# 3 Rope Climbs Cash out: 40-30-20 Sit ups 1 min sandbag bear hug hold after each round

18
Dec

WOD 12.18.2018

Technique Primer: Muscle Snatch: 3,3,2,2,1,1 SN PP + OHS (2+2) x 3 *from rack unless light* Snatch: 3×3, 3×2, 3×1 AMRAP 10: 15/10 cal row 15 Unbroken Wallballs 20#/14# 20 Dubs **10 burpees for every break at end **

14
Dec

WOD 12.14.2018

“300” (modified) 10 Rounds: 5 Chest-to-Bar Pull-ups10 Dumbbell Movements* (50/35#)15 Sit-ups Rd 1: DB Push PressRd 2: DB BurpeesRd 3: DB Power CleansRd 4: DB Bench PressRd 5: DB LungeRd 6: DB Front SquatRd 7: DB Bent Over RowsRd 8: DB SnatchRd 9: DB DeadliftsRd 10: DB Thrusters

13
Dec

WOD 12.13.2018

For time: 1000M row buy in then 30-20-10Kettlebell Swings (53/35) wallballs  Cash Out: 5×3 Bench press

11
Dec

WOD 12.11.2018

5 Sets (Building to a Moderate): 2 Hang Power Cleans + 1 Push Press2 Hang Power Cleans + 1 Push Jerk2 Hang Power Cleans + 1 Split Jerk For Time: 30 Clean and Jerks (135/95)On the Minute: 7 Toes to Bar *beginning with TTB** Cash Out: 3×16 Face Down Dumbbell Reverse Flys

10
Dec

WOD 12.10.2018

21-18-15-12 Row cal Bike cal (18-15-12-9 chicks) 30 DB burpee box step overs 50#/35# 12-15-18-21 Row cal bike cal

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