WOD

Tuesday, January 31st

January 30, 2017

Push Press
5@70%
5@75%
5@80%
5@85%
Open WOD 15.4

8AMRAP

3 HSPUs
3 Clean (185/125)(Scaled 115/75)
6 HSPUs
3 Clean (185/125)
9 HSPUs
3 Clean (185/125)
12 HSPUs
6 Clean (185/125)
15 HSPUs
6 Clean (185/125)
18 HSPUs
6 Clean (185/125)
21 HSPUs
9 Clean (185/125)


Monday, January 30th

January 29, 2017

Back Squat
% of 3RM
3@75%
3@85%

Max Reps @ 95%

30-20-10
Front Rack Lunge (95/65)(135/95)
C2B Pull-ups

 

 

 

 

 


Sunday, January 29th

January 28, 2017

 
Hours
Coached WOD: 10&11am
Open Gym: 10am to 2pm
 
For Time:
10 Rounds
15 Cal Row
10 HR Push-up
10 Abmat Sit-ups
25 DU’s


Saturday, January 28th

January 27, 2017

Hours
First Class: 7am
Last Class: 12pm

For Time
70 Curtis P (95/65)
3000m Row

Partners may work at the same time but must work on different movements

Curtis P = 1 Power Clean + 1/leg Lunge + 1 Push Press


Friday, January 27th

January 26, 2017

Bar Muscle-ups
2 Sets
5-10 Bar Muscle-up on box
5reps Straight arm Kip your hips to the bar
 
Snatch
6EMOM
Power Snatch + Hang Squat Snatch
 
then immediately into
4EMOM
Squat Snatch
Open WOD 15.1
9AMRAP

15 toes-to-bars
10 deadlifts (115 / 75)

5 snatches (115 / 75)

 

 


Thursday, January 26th

January 25, 2017

Front Squat
8@60%
8@65%
8@70%
8@75%
10AMRAP
20 Cal Row
30 Wall Balls (20/14)
40 DU’s

 

 

 

 


Wednesday, January 25th

January 24, 2017

Ring Muscle-ups
1 Set
5 False Grip Ring Row + 5 Ring MU Transitions

1Set

5 Kipping Transitions from the floor

Attempt Ring Muscle-ups

25EMOM
Min 1: :30 KB Swing (53/35)
Min 2: :30 Box Jumps (24/20)
Min 3: :30 Abmat Sit-up
Min 4: :30 Lunges
Min 5: :30 Burpee to Plate

 

 

 

 

 


Tuesday, January 24th

January 23, 2017

Push Press
5×5@75%
5 Rounds
90sec Work/ 90sec Rest
300m Row
Max Rep Push Press (60% of 1RM Push Press)

 

 

 


Monday, January 23rd

January 22, 2017

Back Squat
% of 3RM
3@70%
3@80%
Max Reps @ 90%

“Josh”
21-15-9
OH Squat (95/65)
42-30-18
Pull-ups

 

 

 


Sunday, January 22nd

January 21, 2017

Hours:
10 & 11am – Coached WOD
10am to 2pm – Open Gym

Annie on a Boat

50-40-30-20-10
Cal Row
DU’s
Abmat Sit-ups


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