Tuesday, January 13th, 2015
Endurance: 6 Minutes Row 40 second sprints rest 20 seconds “Team Power Drill” 6 Rounds:5 Strict Handstand Pushups10 Power Cleans (135/95)15 Burpees20 Kettlebell Swings (53/35)25 Wallballs (20/14) Partners alternate full rounds, totaling 6 rounds for the team. Cool Down: Tabata Plank holds
Monday, January 12th, 2015
Strength: Back Squats 10-8-6-4-2 work up in weight at reps decrease “The Admiral” 3 Rounds: 20 Burpee Pull-Ups20 Front Squats (155/105)20 Box Jumps (24/20) Cool Down: 2 Rounds15 GHD Situps15 Back Extensions
Saturday January 10, 2015
“Luke”400m Run15 CJ, 155/105400m Run30 TTB400m Run45 Wall Balls, 20/14400m Run45 KBS, 1.5-pood/1-pood400m Run30 Ring Dips400m Run15 Lunges, 155/105400m Run
Friday January 9, 2015
Strength: 10-8-6-4-2 Deadlifts, increase weight as reps decrease WODAMRAP 12:15 Snatches, 75/5515 Box Jumps, 24/2015 Snatches, 95/6515 Box Jumps, 24/2015 Snatches, 115/8015 Box Jumps, 24/2015 Snatches, 135/9515 Box Jumps, 24/20AMRAP Snatches, 155/105-one barbell, athlete changes weights.