Month: January 2018

February 1, 2018

BUILD A1. Pendlay rows x 8-10 (pause 1 sec at top) A2. Ring push ups x 5-7 @2111 rest 2 min x3 B. 2 sets 50M FC AHAP :30 KB T plank side hold ea BREATHE Every 3 min x7 Row 250m 5 OHS 75/55 5 HSPU *sub 2 WC for HSPU :10 SA bar …

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January 31, 2018

BUILD A. EMOM 8 2 push press + 1 Jerk *add every 2 min B. 2 RNFT KB plank transfers x14 Banded Pallof Lift x10 ea BREATHE   4 rds 30 DU 8 SA KB thrusters R (24/16) 8 SL KB reverse lunges R (hold KB in front rack) 8 SA KB thrusters L 8 …

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January 30, 2018

BUILD A. Power clean + 1 Hang Power clean x8 BREATHE AMRAP 16 30/24 cal row 5 HPC 135/95 3 STO 2 MU

January 29, 2018

BUILD A. Back Squat build to a heavy in 12 min B. Back squats 3×2 @80-85% 3×1 @90-95% BREATHE 2 RFT 15 front squats 95/65 15 T2B 30 WB 20/14 30 burpees over bar

January 28, 2018

Complete as many reps as possible in 10 minutes of: • 30 double-unders • 75/55# power snatches, 15 reps

January 27, 2018

TEAM WOD AMRAP 24 200m run 5 squat clean thruster (95/65) 6 bar facing burpees *partners alt rds Votes are in and the Thruster/burpee Open WOD won  over the DL, cal row, WB…Just a slightly different version with running..

January 25, 2018

BUILD A1. Deadlift build to a tough triple in 15 min A2. Accumulate 3 sets of :30 side planks BREATHEE very 4 min x5 750m row 10 double KB sumo DL (32/24) :10 hanging L sit

January 24, 2018

BUILD A. BB split squats @21×1 x 8,8,6,6 ea leg rest 1 min btw legs B. 2 RNFT SA KB Plank bench row x12 ea KB waiter walk x20m ea BREATHE 4 RFT 12 alt KB lunges (24/16) 10 BJSD 12 Push press 75/55 5 Bar MU

January 23, 2018

BUILD A. Build to a heavy Power Clean in 15 min BREATHE 10 min Ascending ladder of 1 Power Clean 185/115 2 T2B 20 UB DU “Add 1 PC and 2 T2B ea rd always 20 DU

January 22, 2018

BUILD A. Back squat build to a heavy in 12 min B. BS 2×3 @75% 3×2 @80-85% BREATHE 14 min Clock 75 WB 50/40 cal row 75 WB AMRAP burpees til 14 min *score is burpee total

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