10
Jan

WOD 1.10.2018

  Handstand work: Accummulate 2 min either freestanding (with a spot), against a wall (back or belly to wall), or off a box AMRAP 15 10 Alternating KB Snatch (R+L=1) 15 Wallballs 20 Pistols (R+L=2) Cash Out: 4×75′ Overhead walking lunges with barbell

8
Jan

WOD 1.8.2018

Hs Work: 5 min work on wall facing single leg thigh taps General WU then Progressions 20 min to work up to a heavy 1 Power Clean + 1 Push Jerk Barbell Cycling: 15-12-9 Unbroken C&J @70% of above rest as needed between rounds For Time: 70/50 cal on the bike

6
Jan

WOD 1.5.2018

General WU then progressions 20 min to work up to a heavy OHS from racks 4 Rounds 500M Row 10 Overhead Squats 115#/85# (or 75% of above) *can sub 20 cal bike for row* Cash Out: 4×25 Hollow body rocks x 40 flutter kicks

3
Jan

WOD 1.3.2018

Handstand Heel Peel: accumulate 5 min of work 10 Rounds 30 sec burpees 30 sec rest 30 sec DB thrusters 40#/25# 30 sec rest score=total burpees & total thrusters Cash Out: 4×10 Dips (rings or fixed)

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