January WOD's

 

01-15-2015

 

Warm Up

Strength/Skill

 

WOD

 

8 Rds: For Time

3- Bear Complex (95/65) ADV (135/95)

15- Slam Balls (40/30)

 

 


 

 

01-14-2015

 

Warm Up

Strength/Skill

 

WOD

 

5 Rds: For Max unbroken Reps:

DU's (RX)

Singles (Sc)

Each person will be given 20 mins to compelte 5 attempts of unbroken DU's or sinlges

Score will be total of all 5 unbroken sets.

500m- Row Penatly between sets if:

DU's < 21 Reps

Singles < 51 Reps

 

 


 

01-13-2015

 

Warm Up

Strength/Skill

 

Team WOD

 

15 Min AMRAP:

5- DL (135/95) ADV (175/115)

5- Power Cleans

5- Box Jump Overs (24"/20") ADV (30"/24") Box Jumps

 

 


 

01-12-2015

 

Warm Up

Strength/Skill

 

WOD

 

10 x 2:00 Min Rounds: For Reps

Buy in: 200m- Run

Odds: Max Pull Ups

Evens: Max Burpees

 

 


 

 

01-09-2015

 

Warm Up

Strength/Skill

 

WOD

 

"Annie"

50, 40, 30, 20, 10

DU's

Ab Mats

 

 


 

 

01-08-2015

 

Warm Up

Strength/Skill

 

WOD

 

42, 30, 18
 21, 15, 9

Wall Balls (20/14)

Dead Lifts (185/115) ADV (225/135)

 

 


 

 

01-07-2015

 

Warm Up

Strength/Skill

 

WOD

 

4 Min AMRAP

5- Hang Clean (95/65) ADV (135/95)

5- Bar Facing Burpees

1:30 Break

4 Min AMRAP

4- Low Hang Clean (135/75) ADV (155/105)

4- Lateral Burpees

1:30 Break

4 Min AMRAP

3- Clean & Press (155/95) ADV (185/135)

3- Burpees

 

 


 

01-06-2015

 

Warm Up

Strength/Skill

 

WOD

 

18 Min AMRAP

200m- Run

15- Ring Dips

10- H.R. Push Ups

 

 


 

 

 01-05-2015

 

Warm Up

Strength/Skill

 

WOD

 

5 Rds: For Reps

:45- ME Thrusters (115/75)

:45- ME C2B Pull Ups

1:30- Rest

 

 


 

 

01-02-2015

 

Warm Up

Strength/Skill

 

WOD

4 Rounds For Time:

30- Wall Balls (20/14)

30- H.R Push Ups

30- KB SDHP (53/35)