Monthly Archives: January 2016

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1-20-16

Strength: Shoulder Press

 

WOD: 7 Min AMRAP

5 Hang  Snatch

10 Lateral Hops over Bar

5 Back Rack Lunges

10 Lateral Hops over Bar

 

1-19-16

Strength: Back Squats

 

WOD:

100m Farmers Walk

42 Double Unders

21 Chest to Bar Pull Ups

30 Double Unders

15 Chest to Bar Pull Ups

18 Double Unders

9 Chest to Bar Pull Ups

 

1-18-16

Strength: Squat Cleans

 

WOD: 9 min AMRAP

60 Wall Balls

50 Deadlifts (95/65)

40 Med Ball Push Ups

30 Thrusters (95/65)

20 Burpees

 

1-15-16

Strength: Power Snatch

WOD:

5 Rounds

20 Overhead Lunges

10 Burpees to plate

 

1-14-16

Strength: Shoulder Press

WOD:

10-15-20-15-10

Pull Ups

Box Jumps

 

Finish with

100m plate pinch

1-13-16

Strength: Back Squats

 

WOD:

10 Min AMRAP

12 Wall Balls

8 Hand Release Push ups

4 Wall Ball Sit Ups

1-12-16

Strength/Skill:

Turkish Get Ups & Hang Clean

 

WOD: Swinging Annie

50-40-30-20-10

Kettle Bell Swings

Double Unders

1-11-16

Strength: Push Press

WOD:
3 Rounds
12 Calorie Row
10 Clean and Jerks
8 Power Snatch
6 Thrusters
Rest

1-9-16

Adam Brown

2 Rounds

24 Deadlift (295/185)

24 Box Jumps (24″)
24 Wall Balls (20/14 at 10′)
24 Bench Press (195/105)
24 Box Jumps (24/20)
24 Wall Balls (20/14 at 10′)
24 Power Clean (145/95)

1-8-16


Strength: Power Cleans

WOD-

3 minutes: Max Calorie Row

Rest 1 Minute

3 Minutes: Max Burpees

Rest 1 Min

3 Minutes: Max Back Rack Lunges

Rest 1 Min

Max Sumo Deadlift High Pull