January 2016

  Skill/weakness day Or WOD make up day   1. Otmx20 Even min weakness 1 Odd min weakness 2 Or 2. Make up a WOD from the we you missed  

A. 15-20-25 pull-up shoulder to over head 135/95 (floor) front squat 135/95 (floor) B. deadlift build to heavy 5 + 2×5 @90%

AMRAP 6 3 hspu strict (if can mantain) 6 cal bike 9 hang power clean 95/63 rest 3 min AMRAP 6 30′ HS walk or (3 wall walks) 200m row 10 suit case step ups alt leg 53/35s rest 3 min AMRAP 6 3 power clean 155/105 6 push-ups 9 air squats

  A. Partner wod Nightmare after christmas event #4 for time 600m row 50 box overs 24/20 40 kb swings 53/35 30 t2b 70 wallball shots 20/14 30 t2b 40 kb swings 50 bj overs 24/20 600m row

1. Fitness Open WOD 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time

Work on Skill/weaknesses Or Week make up day OTMx20 Odd min weakness 1 Even min weakness 2 Or Choose a WOD of the week you missed.

15 min amrap 15 thrusters 95/65 3 rope climbs 30′ hs walk or 4 wall walks 2. split jerk build to 3 rep heavy + 2×3@90%

Last years Holiday Party!!!! So much fun   7 rft 20/16 cal row 7 box jumps 30/24 3 squat clean 225/155  

1.for time 21-15-9 Air Bike calories Wallballs 20/14 2. EMOMx7 30 double unders + 3-5 muscle ups