Facebook Twitter Gplus Google Maps E-mail
magnify
formats

Saturday 20 January 2017

WOD

5 rounds for time of:
Run 800 meters
75-lb. overhead squats, 25 reps
75-lb. sumo deadlift high pulls, 25 reps

This can be performed solo or with a partner.

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
formats

Friday 20 January 2017

WOD

6 Rounds

9 PS 35/25

15 WB

21 DU

Optional extra

1 – 2 – 3 – 4 – 5

FS 93/59

12/9 pushups between sets

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
formats

Thursday 19 January 2017

WOD

gymnastic tech.

Then

21 DL 84/59

Run 400

15 DL 102/70

Run 400

9 DL 120/84

Run 400

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Wednesday 18 January 2017

WOD

Every 90 seconds for 12 rounds

1PS

1 Snatch

Then AMRAP 10

5 BMU

10 HSPU

35 DU

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Tuesday 17 January 2017

WOD

0-15:00

10 rounds every 90 seconds

2 PC + 1PJ

20:00 – 30:00

21 – 15 – 9

PC 52/36

Lateral burpees

Optional

Back squat

5 BS every 2 minutes for 7 rounds – on the clock.

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Monday 16 January 2017

WOD

30 hang cleans = full

30 HSPU

30 Thrusters

30 Box jumps 24/20

30 OHS

30 C2B

Barbell weight 43/30

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Sunday 8 January 2017

R&R

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
No Comments  comments 
formats

Saturday 14 January 2017

WOD

6 Rounds

1st round is 6 minutes

2nd round is 5 minutes

3rd round is 4 minutes etc

 

Rest 2 minutes between rounds

2 power cleans 70/49

3 burpee box jumps 24/20

4 T2B

Score is total full rounds.

Start every round with the power cleans.

 

 

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Friday 13 January 2017

WOD

Push press

5 – 5 – 3 – 3 – 3 – 1 – 1 – 1

Then

10 – 8 – 6 – 4 – 2

FS 61/43

HSPU

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments 
formats

Thursday 12 January 2017

WOD

Choose A OR B

A. AMRAP 30 minutes

10 DL 84/59

15 calorie bike

20 pushups

Run 200m

B. AMRAP 30 minutes

10 DL 84/59

15 calorie row

20 pushups

run 200m

rest 1 minute

 
 Share on Facebook Share on Twitter Share on Reddit Share on LinkedIn
1 Comment  comments