January 31, 2017

A) AMRAP 20

60/50 cal row

50 wallball shots (20/14)

40 toes to bar

30 cleans (115/75)

20 pull-ups 

January 30, 2017

A) 1 minute squat hold (no weight)

.

B) back squat

1x5 @ 60%

1x5 @ 70%

1x5 @ 75%

1x5 @ 75%

.

C) AMRAP 12

8 jumping pull-ups 

12 box jump overs 

* w/ partner. Alternate each rep.  

January 28, 2017

A) Partner WOD

2500/2000m row

120 deadlifts (95/65)

120 KB snatches (35/26)

120 wallball shots (20/14)

1 mile partner run w/ medball (20/14)

* 1 partner working at a time.

* non working partner holds straight arm plank.

* partners will run together and pass medball back/forth as needed.

* 45 minute cap.

January 27, 2017

A) Skill work (15 Minutes)

Cleans

B) Cleans (15 minutes)

find a heavy set of 5

C) AMRAP 4

15 bicycle kicks

10 jack knifes

5 sit-ups

January 26, 2017

A) AMRAP 25

400m run

6 seated alternating KB press (35/26)

9 deadlifts (95/65)

12 box jumps

January 25, 2017

A) Bench press (25 min)

2x7 (light weight)

2x7 (moderate weight)

2x5 (heavy weight)

B) EMOM 10

odd: 7 burpee pull ups

even: 14 bent over KB rows (7 left/7 right)

January 24, 2017

A)

40 Box jumps (buy-in)

4 rounds

400m run

25 KBS (53/35)

40 box jumps (cash-out)

B)

21-15-9

knees-2-90

sit ups

January 23, 2017

A) Back squats (25 minutes)

1x5 @ 60%

1x3 @ 70%

1x2 @ 80%

1x2 @ 90%

1x1 @ 95%

B) 3 rds

30 wallballs (20/14)

20 reps on A.B.

10 KB snatch (35/26)

January 21, 2017

A) AMRAP 25

* with a partner (share the work)

100 Single unders

80 KBS (35/26)

60 Wallball shots (20/14)

40 Burpees

20 T2B/ Knees to 90

January 20, 2017

A) skill work

15 minutes 

Kipping or butterfly pull-ups 

.

B) deadlift

15 minutes 

Work up to heavy set of 5

.

C) AMRAP 4

10 Russian twists w/ medball

10 sit-ups w/ medball 

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