Monthly Archives: January 2016

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1-7-16

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Strength: Deadlifts

WOD: 12 min AMRAP

9 Push Press (95/65)
12 Push-ups
15 Box jumps (24/20)

1-5-16

Strength: Push Press

Skill: Double Unders

 

WOD: 9 Min AMRAP

4 Hang Snatch (95/65)

8 Wall balls (20/14)

4 Power Snatch (95/65)

8 Med Ball Squat Cleans

1-4-16

Strength

1RM-Front Squats

Skill Work:

Handstand Push Ups, Handstand Walks

 

WOD

3 Rounds For Time

15 Deadlifts (225/135)

10 Chest to Bar Pull Ups

5 Burpees

 

 

 

 

1-2-16

5 Min AMRAP
20 Double Unders
10 Ab Mat Sit Ups

REST 2 Mins

5 Min AMRAP
10 Box Jumps 24/20
10 Hand Release Push Ups

REST 2 Mins

5 Min AMRAP
10 Sumo Deadlift High Pulls 95/65
10 Front Rack Lunges 95/65

Rest 2 Mins

5 Min AMRAP
Ascending Ladder
1.2.3.4.5,6.7.8.9.10…
Clean & Jerk 95/65
Power Snatch 95/65