January 31, 2019

Skill

Build in complex 

1 Clean + 1 Front Squat + 1 jerk 

WOD
5:00m to complete 

15-12-9
Power Snatch 95/65

Front Squat
 rest 2 minuts 

5 minutes to complete 

12-9-6

OHS
C2B

rest 2 minutes 

5 minutes to complete

7-5-9

Squat Snatch 
Muscle up - double pull-ups + double pushups...

January 30, 2019

Skill

150 Hollow Rocks 

Every time you break you must do a farmers carry down and back 1.5/1

15 min time cap 

If you finish before the 8 min mark complete a total of 2:00m HS Hold 

WOD

15 min AMRAP 

5 Box Jumps 24/20

5 KB Swings 1.5/1

10 T2B 

10/10/10

15/15/10

20/20/10

etc. 


Chal...

January 29, 2019

Skill - Challenge Skill
build to a heavy single back squat 

Challenge WOD 
50 Wallballs  

70 Shoulder to Overhead 75/55

90 Double Unders (180 Single Unders)

100 Cals on the Rower

90 Double Unders (180 Single Unders)

70 Thrusters 75/55

50 Wallballs 

Your team score is the...

January 28, 2019

(0:00-7:00) 

Emom 

3 - Squat cleans 185/135

(10:00-15:00)

1.2.3.4.5..etc 

Deadlifts 185/135

No push-up burpees over the bar

(20:00-30:00)

10 min emom 

Cindy 

(30:00-32:00) 

Max squat cleans 

January 25, 2019

Skill

Tababta 
abmat situps 

Supermans

hollow rocks

WOD
With a 25 minute clock,

10-8-6-4-2-4-6-8-10 Reps for time:

Knees to elbowsfront squats, 135/95

*Do 30 double unders after each round.

With the remaining time, complete as many

KB Swings as possible

January 24, 2019

Skill

build to a heavy 2 jerk from rack

WOD

5 Rounds for time: 
20 Wallballs
10 Hang power cleans, 155/105

January 23, 2019

WOD
1000m Row
100 Alt DB Snatch 

800m Row
80 Hang Clean and Jerks 115/75
600m Row
60 Front Squats 115/75
400m Row
40 HSPU

200m Row
20 Plate Pushes

*After Every Rd Complete 100 Double Unders 

January 22, 2019

Skill

Every minute on the minute for 20:00 of
Minute 1 = 3 strict press
Minute 2 = 10 Strict dips (rings or p-bars)
Minute 3 = 20 Hollow Rocks
Minute 4 – Rest
*The strict press will go up in weight each round. Use the minute of rest to
add weight to the bar.

WOD
15-12-9-...

January 21, 2019

Skill

20 Min EMOM
1-250/200m Row
2- 15 HR Pushups 
3- 25 Russian KB Swings
4- 45 sec plank

WOD

For time:
150 Double unders
75 Pull ups
**Every minute on the minute including 0:00 do 5 Push press (135lbs/95lbs)
** 10:00 Time cap

January 18, 2019

Skill

Box Squats 7x3 explode off box

WOD

50 Double unders
35 Hang  power snatches 85/60
20  pull-ups
50 Double unders
25 Hang  power snatches
20 pull-ups
50 Double unders
15 Hang  power snatches
20  pull-ups
50 Double unders

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