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

January 8, 2020

Strength:

FOR TIME: 50 DOUBLE DB/KB STEP UPS (50/35) 

WOD:

DIANE:
21-15-9
DEADLIFTS (RX 185/135, RX+  225/155)
HSPU

January 7, 2020

Strength:

5 X 6 BEHIND THE NECK PULL UPS + 10 BARBELL BENT OVER ROW

WOD:

100 WALLBALLS FOR TIME
Every 1 min 7  cal AB

January 6, 2020

Strength:

5 X 4 BENCH PRESS @ 90% + 10 PUSH UPS WITH 3 SEC NEGATIVE EXPLODE UP 

WOD:

5 MIN AMRAP:
6 SQUAT CLEANS (RX 115/75, RX+ 135/95)
6 BOX JUMPS (24/20)
Rest 1 min

5 MIN AMRAP:
6 THRUSTERS
6 BURPEES
Rest 1 min

5 MIN AMRAP:
6 S2OH
6 T2B

*Score is total score from all 3 WODs each round = 12 pts