January 22, 2020

Strength:

5 LAPS WALKING LUNGES FOR TIME (135/95)

WOD:

MEGAN
21-15-9
BURPEES
KB (1.5/1)
DU

January 21, 2020

Strength:

5 SETS OF MAX STRICT PULL UPS

WOD:

100/80 CAL AB FOR TIME
*Rest 4 mins

100/80 CAL SKI FOR TIME
*Rest 4 mins

50 S2OH FOR TIME (RX 135/95, RX+ 155/105)

January 20, 2020

Strength:

1RM BENCH PRESS

WOD:

MLK WOD
400M RUN
68 DU
64 WALKING LUNGES
63 AB MAT SIT UPS
55 HR PUSH UPS
53 WALLBALLS (20/14)
29 POWER CLEANS (RX 135/95, RX+ 195/135)
400M RUN

 

29 – His birth, 53 – Marries Coretta Scott, 55 – Rosa Parks incident, King voted president of the Montgomery Improvement Association and started the famous bus boycott on December 5, 63 – “I have a dream speech”, 64 – Published his book, “Why we can’t wait” and received the Nobel Peace Prize, 68 – Delivered his “I’ve been to the mountain top speech” and was killed.

January 17, 2020

Strength:

4 X 2 OHS @ 90%

WOD:

EVERY MINUTE FOR 15 MINS:
5 HSPU + MAX SINGLE ARM KBS

January 16, 2020

Strength:

10 MINS TO FIND A HEAVY SQUAT CLEAN

WOD:

2 ROUNDS:
800M RUN
1K SKI
50 WB

January 15, 2020

Strength:

FOR TIME: 50 SINGLE ARM OVERHEAD STEP UPS (25 R/25 L)

WOD:

20 MIN EMOM:
3 DEADLIFT (135/95) + 5 T2B + 5 BAR OVER BURPEE

January 14, 2020

Strength:

8 SUPINE RING ROWS + 6 HEAVY BARBELL BENT OVER ROW

WOD:

FOR TIME:
30 CAL ROW
25 POWER SNATCH (75/55)
25 THRUSTERS (75/55)
30 CAL ROW
20 POWER SNATCH (95/65)
20 THRUSTERS (95/65)
30 CAL ROW
15 POWER SNATCH (115/85)
15 THRUSTERS (115/85)
30 CAL ROW
10 POWER SNATCH (135/95)
10 THRUSTERS (135/95)
30 CAL ROW
5 POWER SNATCH (155/105)
5 THRUSTERS (155/105)

January 13, 2020

Strength:

5 X 2 BENCH PRESS + 30 SEC PUSH UP HOLD

WOD:

3 ROUNDS:
20 BOX JUMP OVERS (24/20)
10 PUSH JERKS (RX 135/95, RX+ 165/115
25 WB (20/14)

January 10, 2020

Strength:

4 X 3 OHS @ 90%

WOD:

3 ROUNDS:
25 FRONT SQUATS (75/55)
15 BURPEE BOX JUMP OVER
25 CAL ROW
15 C2B/PULL UP/RING ROW

January 9, 2020

Strength:

10 MINS TO FIND A HEAVY SQUAT CLEAN

WOD:

3 ROUNDS:
800M RUN
35 AB MAT SIT UPS