Friday January 23, 2015
Strength:2 RoundsRight Arm KB Walking Lunges – 50ftLeft Arm KB Walking Lunges – 50ft*Arm locked straight overhead during lunges WOD5 Rounds:1:00 – Strict Pull-Ups1:00 – Hang Squat Clean Thrusters (95/65)1:00 – Row for Calories1:00 – Hand-Release Pushups1:00 – Rest
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