Month: January 2015

WOD for Friday, 1/30/15:

AMRAP for 7 minutes:

3 thrusters (95#/65#)
3 chest to bar pull-ups
6 thrusters
6 chest to bar pull-ups
9 thrusters
9 chest to bar pull-ups
etc.

WOD for Thursday, 1/29/15:

EMOM for 12 minutes:

1 full snatch + 2 overhead squats (65%)

WOD for Wednesday, 1/28/15:

“Diane”

21-15-9

deadlift (225#/155#)
handstand push-ups

OPTIONAL strength work:

reverse tabata* back squats (65%)

*8 rounds of :10 seconds on, :20 seconds off

WOD for Tuesday, 1/27/15:

100 calorie row
30 muscle-ups (first set must me ME)

OPTIONAL core strength work:

3xME GHD sit-up hold
3xME hip extension hold*

*with both movements, use the GHD and get your torso parallel with the ground

WOD for Friday, 1/26/15:

3 rounds:
75 double unders
12 squat clean thrusters (155#/105#)

10 minute time cap

OPTIONAL positioning work:

10×2 snatch balance w/3 second pause (60#) of your 1 RM snatch

WOD for Thursday, 1/22/14:

EMOM for 12 minutes:

ODD: 5 back squats (80%)
EVEN: 8 hand release burpees

WOD for Wednesday, 1/21/15:

4 rounds:
500m row
20 kettle bell swings (70#/53#)

WOD for Tuesday, 1/20/15:

10-1 squat snatch (115#/75#)
1-10 chest to bar pull-ups

OPTIONAL skill work

12×1 split jerk (70%)

WOD for Monday, 1/19/15:

“Fight Gone Bad”

3 rounds:

AMRAP for 1 minute: wall balls (20#/14#)
AMRAP for 1 minute: sumo deadlift high pull (75#/55#)
AMRAP for 1 minute: box jumps (20″)
AMRAP for 1 minute: push press (75#/55#)
AMRAP for 1 minute: row for calories
rest 1 minute

OPTIONAL gymnastics work:
3xME set of handstand push-ups
(90 seconds rest between each set)

WOD for Friday, 1/16/15:

10 front squats (155#/105#)
10 box jump overs (24″/20″)
10 shoulder to overhead (155#/95#)
10 toes to bar
10 burpee muscle-ups
10 toes to bar
10 shoulder to overhead
10 box jump overs
10 front squats

12 minute cap