Monthly Archives: January 2018

31-Jan-18-WK42

A. Strength: 3 Front Squats + 5 Back Squats Try and go up in weight from 17-Jan-18 B. WOD: “Mother Mary” AMRAP 20 Minutes (or 5 Rds for time, what ever comes first) 20 HSPU 20 Pistols 20 C2B Pull Ups
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31-Jan-18

A. Warm Up: 3 Rds For Quality 15 A.R.E. Squats 10 Calorie Air Dyne 5 HSPU B. Strength: 3 Front Squats + 5 Back Squats Try and go up in weight from 17-Jan-18 C. WOD: “Mary” AMRAP 20 Minutes 5 HSPU 10 Pistols 15 Pull Ups D. Cool Down: Pattern Reset 2 Rds For Quality…
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30-Jan-18-WK42

A. WOD: For Time 21-15-9 DB Power Cleans 50/35# Box Jump Overs B. Test: Row 500m C. WOD: AMRAP 12 Minutes 30 DU’s 10-15-20-25-30-35-etc Calorie Row
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30-Jan-18

A. Warm Up: For Quality 750m Row @ 85% -Rest 2 Min 250m Row @ 100% -3 Rds NFT 10 Box Jumps 15 Sit Ups B. Test: Row 500m C. WOD: AMRAP 12 Minutes 30 DU’s 10-15-20-25-30-35-etc Calorie Row D. Cool Down: Stretching Calf Stretch Shoulder Stretch Couch Stretch
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29-Jan-18

A. Warm Up: 3 Rds For Quality 4 Strict Ring Dips 8 Med Ball Cleans 12 Calorie Row B. Weightlifting: Hang Squat Clean 5x2 @ 75% Across Of 1RM Clean *focus on speed under bar, and fast elbows C. WOD: 12-9-6 (mainsite 1-23-18) Hang Squat Cleans 165/115# Burpee Bar Muscle Ups D. Cool Down: Mobility…
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29-Jan-18-WK42

A. Weightlifting: Hang Squat Clean 5x2 @ 75% Across Of 1RM Clean *focus on speed under bar, and fast elbows B. WOD: 12-9-6 (mainsite 1-23-18) Hang Squat Cleans 165/115# Burpee Bar Muscle Ups C. EMOM 8 Minutes Odd: Max Calorie Air Dyne Even: 6 Deadlifts 225/155#
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27-Jan-18-WK41

A. Strength: Deadlift 6-4-2-2 B. WOD: AMRAP 16 Minutes 2-4-6-8-10-12-14-16-etc Sumo DL High Pull 135/95# Burpees Over The Bar 30 DU’s
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