Thursday January 22, 2015
Strength:Spend 10 minutes warming up to 5×5 Back Squats (keep at a lighter weight)Then, 2×10 Back Squats – as heavy as possible WOD“Death by 10 Meters”Minute 1 – Run 10 MetersMinute 2 – Run 20 MetersMinute 3 – Run 30 MetersContinue pattern as far as possible.This will be done inside the gym.
Wednesday January 21, 2015
Strength:Spend 12 minutes working up to a heavy 2 rep Deadlift WODAlternating EMOM 87 Deadlifts @ 65%60 Double Unders
Tuesday January 20, 2015
Conditioning: 3min Row, 1:00 Rest2min Row, 1:00 Rest1min Row WODTeams of 2 – 1 person works at a time – split reps as necessaryAMRAP 20:30 Lateral Barbell Burpees30 Chest to Bar Pull-Ups30 Power Cleans* *Power Clean weight increases each round.Round 1 – 135/95Round 2 – 155/105Round 3 – 185/135Round 4 – 205/145Round 5 – AMRAP […]
Monday January 19, 2015
Strength: Alternating every :30 for 10 Minutes3-5 Strict Pullups3-5 Strict Ring Dips WODAMRAP 3:9 Power Snatches, 135/9515 Power Cleans, 135/9521 Jerks, 135/95Max Reps of OHS, 135/95Score is number of OHS REST 3 Minutes AMRAP 3:20 BurpeesMax Reps of Wall Balls, 20/14Score is number of Wall Balls
SUNDAY, January 18th OPEN GYM 11 AM – 12:30 PM
Come make up a wod you missed or work on skills, strength, endurance… 11:00 AM – 12:30 PM the gym will be open!