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WOD

WOD for January 17, 2018


Strength/Skill: 3 rounds of 50 air squats, 25, sit-ups, 10 back ext.

WOD: “Hope WOD”
3 rounds
1 min Burpees
1 min Power Snatch
1 min Box Jumps
1 min Thrusters
1 min C2B
Rest 1 min

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WOD

WOD for January 16, 2018


Strength/Skill: 5 x 3 bench press and 30 second ring hold between sets

WOD: Row 500m
Then:
30 hang cleans (115/75)
30 front squats
50 DUs
10 OHS
10 jerks
Row 250m

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WOD

WOD for January 15, 2018


Strength/Skill: 3 bear complex series (5 rounds of DL, HC, Thruster, BS, Push Press without putting the bar down)

WOD: EMOTM for 10 mins
10 K2E
10 Push Ups
*scale to have of each if needed

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WOD

WOD for January 12, 2018


Strength/Skill: 5 rounds of farmer carry (2 laps around gym) and 50 flutter kicks

WOD: 14 min AMRAP
10 plate to plate push-ups
5 hang power snatches

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WOD

WOD for January 11, 2018


Strength/Skill: 3 rounds of 10 KB strict presses and 10 back squats at 50%

WOD: Row 500m
Then:
50 squats
50 pull-ups
50 box step overs
50 sit-ups

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WOD

WOD for January 10, 2018


Strength/Skill: 1RM Hang Squat Clean

WOD: EMOTM for 10 mins
5 Wallballs (20/14)
5 Thrusters (95/65)

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WOD

WOD for January 9, 2018


Strength/Skill: 3 rounds of 10 DB snatches, 15 GHD Sit-ups and 30 sec high plank

WOD: 50 DUs then:
4 rounds
10 front squats (115/75)
10 K2E
10 SDHP

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WOD

WOD for January 5, 2018


Strength/Skill: EMOTM for 15 mins 1 power clean, 2 front squats and 1 jerk

WOD: 10 RFT
100m run
20 DUs
20 Mountain Climbers

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WOD

WOD for January 4, 2018


Strength/Skill 5×3 hang cleans

WOD: 3 mins, 6 mins, 9 mins with 1 min rest between
50 mountain climbers
30 KBS
10 T2B
50 DUs
30 Dead lifts
10 Sit to Stand with plate (15)
250m row
30 slam balls
10 Box Jumps

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WOD

WOD for January 3, 2018


Strength/Skill: Snatches work to a 1RM or work on technique

WOD: 21-15-9-15-21
Lateral Jumps
Push Press (115/75)
Goblet Squats (53/35)