Daily WOD

Friday, January 8, 2016

A. Shoulder Mobility B. Deadlift 5-3-1 @ 95% top weight C. Bench Press 5-3-1 @ 95% top weight D. Run 400m then, Max Burpees for the equal amount of time it took to Run 400m

Thursday, January 7, 2016

A. Tabata Mountain Climbers Rest 2 minutes Tabata Double Unders Rest 2 minutes Tabata Burpees   CASH OUT  40 Pistols (or 20 left/20right)    

Wednesday, January 6, 2016

A. Squat Clean & Split Jerk 8×1 @ 90% B. Double Unders 100 Farmer Carry 55#/25# 100m DUs 75 Farmer Carry 55#/25# 100m DUs 50 Farmer Carry 55#/25# 100m DUs 25 Farmer Carry 55#/25# 100m  

Tuesday, January 5, 2016

Partner WOD 6 minutes max calorie Row 6 minutes max reps Thursters (95#/65#) 6 minutes max reps Pull-ups 6 minutes max reps V-Ups 6 minutes max reps Handstand Push-Ups **1 person works at a time; SCORE = TOTAL combined reps**

Monday, January 4, 2016

A. Ankle Mobility B. Back Squat 5-3-1 top weight at 95% C. Push Press 5-3-1 top weight at 95% D. 10 min AMRAP ROW 200m 15 Rus KBs 24/16kg 12 Box Jumps 24/20′ 9 toes-to-bar

Saturday, January 2, 2016

A.  Hip Mobility B. Power Clean 5×3 increasing weight each set, 85% of 1rm top weight C. 8 minute AMRAP 6 Power Cleans 135/95# 30 feet OH Plate Lunge 45/25# 8 burpee with lateral shuffle (no jump) 1 minute REST D. CASH OUT… Read more »

Friday, January 1, 2015

HAPPY NEW YEAR! A. Hip Mobility B. Skill Warm-Up 1 minute Double Under Practice Then, 5 rounds MAX Double Unders 30s on / 30s off C. For time: 200m sprint Then 5 rounds of: 10 DB Front Squats 45/25# 10 ring dip 20… Read more »

Thursday, December 31, 2015

A. Ankle Mobility B. 4 rounds for time (40 min CAP) Run 400m 20 Wall Balls 20/16# 15 Burpees 10L/10R single arm DB Power Snatch 45/25# 5 Overhead Squats 95/65# Row 400m