Monthly Archives: January 2017

Strength:
Power Clean

WOD 14 Minute AMRAP
9 Box Jumps (24/20)
12 Deadlifts (225/145)
15 Push Ups

Strength: Push Press

WOD:
800m Run
30-24-18 OHS (95/65#)
15-12-9 Chest to Bar Pull Ups

Partner WOD:

100 Wallballs
100m Bear Crawl
50 Ring Push Ups
50m OH Walking Lunge (45/25)
100 Push Press (95/65)
100 KB Swings

Strength:
Deadlifts

WOD:
5-10-15-20-15-10-5
Hang Cleans (135/95)
Burpees Over Bar

Strength:
Partner Row

WOD: 12 Min AMRAP
20 Double Unders
10 Pull Ups
5 HSPU

Strength:
Back Squats

WOD:
7 Min AMRAP
10 Thrusters
1 Rope Climb

Rest 1:00
2 Minites
AMRAP pistols

Strength:
Push Press

WOD:
200m Run
2 Rounds:
10 Box Jumps
10 Kettle Bell Swings
200m Run
2 Rounds:
15 Box Jumps
15 Kettle Bell Swings
200m Run
2 Rounds:
20 Box Jumps
20 Kettle Bell Swings
200m Run

WOD:
9 Minutes to find
1 Rep Max Squat Clean

Rest 4 Minutes

Complete as many rounds and reps as possible in 10 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Rest 4 Minutes

8 Minute Tabata Abs

Partner WOD:
500 Singles
50 Burpee Pull Ups
50 Box Jump Overs
50 Toes to Bar
50 Back Rack Lunges 115/75
50 Up/Down Planks
50 Push Press 115/75
500 Singles

Strength/Skill:

WOD:
45 Lateral Hops over Bar
45 Sit Ups
45 Deadlfts
45 Calorie Row