1/15/16


WOD: 5 rounds for quality

8 Good morning 95/65

10 KB bent over row 24kg/16kg

12 shoulder press 95/65

1 max effort L-sit

 

1/13/16


WOD: For time:

1000m row

40 kb snatch 24/16 (from the ground)

30 box jumps 24/20

20 TTB (3:1 sit-ups)

10 burpees

1/12/16


WOD 1: Tabata: Plank and double under – alternating.

WOD 2: Using 50% of your 1 RM deadlift complete the following:

15 cleans for time.

rest 5 minutes.

12 cleans for time.

rest 5 minutes.

9 cleans for time.

1/11/16


WOD 1: “Fran”

21-15-9 reps of

Thrusters 95/65

and

Pull-ups

 

WOD 2: 15 minutes of skill work

1/9/16


WOD: 20 minute AMRAP of 5 pull-ups, 10 push-ups, 20 jumping lunges and 200m run

 

Open Gym 10:30-12:00

1/8/16


WOD 1: 1 Rep Max Hang Snatch (15 minutes)

WOD 2: 10 minutes of 10 hang snatch 95/65 and 30 double unders.

 

1/7/16


WOD: For time:

400m run

Then,

5 rounds of 15 SDHP 32/24 kg and 12 TTB (3:1 sit-ups)

Then,

400m

1/6/16


WOD 1: 3 Rep Max OHS (20 minutes)

WOD 2: “Jackie” 1000m row, 50 thrusters 45lb and 30 pull-ups.

1/5/16


WOD 1: Spend 10 minutes working on a gymnastic weakness. (TTB, pull-ups, HSPU, hand stand walk, pistols, muscle-ups…come in with a plan and execute.)

WOD 2: 15 minute AMRAP of 5 squat cleans 185/135, 10 burpees and 15 KB swings 24/16kg.