Category: Uncategorized
WOD 1/16/19
15th January
Fitness and Performance
1. 2 person Team(split work equal as possible)
150-Cal Bike
150-Dumbell Snatch 50/35
150-Wallballs 20/14
2. Work on OH Squat
WOD 1/15/19
15th January
Fitness and Performance
1. Deadlift
4×3@80%
2. 12 min AMRAP
10-Pullups
20-Double Unders
15-ABMAT Situps
WOD 1/14/19
13th January
Fitness and Performance
1. 15 min to Build to heavy single shoulder press
2. 5 Rounds for time
400m Run
15-Thrusters 75/55
10-Burpees
WOD 1/11/19
10th January
Fitness and Performance
1. 15 min to build to heavy push jerk+split jerk
2. For Time:
50/35-Cal Row
35-Bar Facing Burpees
50-Overhead Squats 95/65
WOD 1/10/19
9th January
Squat Challenge squat is FRONT Squat
Fitness and Performance
5 rounds for reps
60 sec Toes to Bar
60 sec Ring Dips
60 sec HSPU
60 sec Rest
(scale toes to bar to leg raises. scale ring dips to ring pushups or pushups. scale hspu to handstand holds or hspu off box or dumbell press)
WOD 1/9/19
8th January
Fitness and Performance
20 min AMRAP
2 PERSON TEAM (split close to equal)
1000m row
100-Lunges
200-Double unders
WOD 1/8/19
7th January
Fitness and Performance
1. Deadlift
5@20-25%
5@35-45%
5@55-65%
5X2@80%
Fitness
2. 10 RFT
10-KB Swings
100m Run
Rest :30 between rounds
Performance
2. 10 Rounds For Time
10-Power Snatch 75/55
100m Run
Rest :30 between rounds
WOD 1/7/19
6th January
Fitness and Performance
1. Front squat
5@20-25%
5@40-50%
5@60-65%
4 @ 75%
3 @ 80%
2 @ 85%
2 @ 90%
Fitness
2. 3 min AMRAP
7/5-Cal Bike
7-Russian KB Swing
Rest 3 min
3 min AMRAP
7/5-Cal Bike
5-American KB Swing
Rest 3
3 min AMRAP
7/5-Cal Bike
5-Goblet Squat
Performance
2. 3 min AMRAP
7/5-Cal Bike
7-power clean 95/65
Rest 3 min
3 min AMRAP
7/5-Cal Bike
5-Hang Squat clean 115/85
Rest 3
3 min AMRAP
7/5-Cal Bike
3-Squat Clean 135/95
WOD 1/7/19
6th January
Fitness and Performance
1. Front squat
5@20-25
5@40-50%
5@60-65%
4 @ 75
3 @ 80
2 @ 85
2 @ 90
Fitness
2. 3 min AMRAP
7/5-Cal Bike
7-Russian KB Swings
Rest 3 min
3 min AMRAP
7/5-Cal Bike
5-American KB Swings
Rest 3
3 min AMRAP
7/5-Cal Bike
5-Goblet squats
Performance
2. 3 min AMRAP
7/5-Cal Bike
7-power clean 95/65
Rest 3 min
3 min AMRAP
7/5-Cal Bike
5-Hang Squat clean 115/85
Rest 3
3 min AMRAP
7/5-Cal Bike
3-Squat Clean 135/95