17
Jan

WOD 1.18.2018

  Barbell Cycling: Athlete chose weight.  Increase load every round   21 Deadlifts, 21 Hang power clean, 21 front squat *rest 2 mins* 15 DL, 15 HPC, 15 FS *rest 2 mins* 9 DL, 9 HPC, 9 Fs   Conditioning: AMRAP 10 3 Cal bike, 3 burpee box jump overs, 6 cal on bike, 6 …

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

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