January 21, 2019

Strength:

DEADLIFTS
3 X 10 @ 60% OF 10 REP MAX

WOD:

MLK WOD:
400M RUN
68 DU
64 WALKING LUNGES
63 AB MAT SIT UPS
55 HR PUSH UPS
53 WALLBALLS
29 POWER CLEANS (135/95)
400M RUN

Number Meanings: 29 – Birth, 53 – Marries Coretta Scott, 55 – Rosa Parks Incident, King Voted President of Montgomery Improvement Association and Started the Bus Boycott, 63 – “I Have A Dream” Speech at The March on Washington, 64 – Published His Book “Why We Can’t Wait” and Received the Nobel Peace Prize, 68 – “I’ve Been to The Mountain Top” Speech and the Year of His Assassination.

January 18, 2019

Strength:

THRUSTERS 5 X 2 @ 75 – 80%

WOD:

12 MIN AMRAP:
12/8 CAL AB
10 S2OH 135/95
10 PISTOLS

January 17, 2019

Strength:

POWER CLEANS 5 X 3

WOD:

BUY IN: 50 CAL SKI

THEN..
100 AB SIT UPS
100 HR PUSH UPS
4 LAP PLATE PUSH
800M RUN

January 16, 2019

Strength:

10 MIN EMOM: 2 OHS @ 65 – 70% MAX 

WOD:

FOR TIME:
150 WB
100 CAL ROW
30 SQUAT SNATCHES (RX 95/65, RX+ 135/95)

January 15, 2019

Strength:

PUSH JERKS
5 X 3 @ 70%

WOD:

60′ HANDSTAND WALK
400M RUN
10 T2B
50′ HANDSTAND WALK
300M RUN
10 T2B
40′ HANDSTAND WALK
200M RUN
10 T2B
30′ HANDSTAND WALK
100M RUN
10 T2B

January 14, 2019

Strength:

10 MIN EMOM: 3 DEADLIFTS @ 90% OF 10 REP MAX 

WOD:

5 ROUNDS:
12 HSPU
10 POWER CLEANS (RX 115/75, RX+155/105)
10 PULL UPS
200M RUN

January 11, 2019

Strength:

5 X 3 THRUSTER @ 70% FROM THE GROUND

WOD:

5 ROUNDS:
200M RUN
12/10 CAL AB
8 PUSH PRESS
100M RUN
Rest 2 mins

January 10, 2019

Strength:

5 X 3 POWER CLEAN

WOD:

FOR TIME:
20 DB BURPEE BOX STEP OVERS (50/35)
4 LAP PLATE PUSH (45)
800M RUN 

January 9, 2019

Strength:

BUILD TO A HEAVY 3 REP OHS

WOD:

FOR TIME:
ROW (RX 50 CAL/RX+ 100 CAL)
25 POWER CLEAN (135/95)
400M RUN
20 HSPU

January 8, 2019

Strength:

1RM PUSH JERK

WOD:

FOR TIME:
100 WB (24/20)
50 T2B
25 HIGH BOX JUMPS (30/24)
15 KBS (1.5/1)
400M RUN