January 2018

Wednesday 1.31.18   Strength Thruster – 4 x 10 @ 60%   WOD AMRAP (20) 21 Cal Row 15 Wall Balls (20/14) 9 TTB

Tuesday 1.30.18   Strength Deadlift 4 x 10 @ 40, 50, 60, 60%   WOD 4 Rds. 10 C2b 15 Deadlifts (225/155) 20 Box Jump (24/20)

Monday 1.29.18   Strength Bench Press – 1 RM – 20 Min to find max   “Mulan” AMRAP (8) – 5 Man Makers (50/35) – 25 Ft. Walking DB Front Rack Lunge (50/35) – 5 Burpee Bar Muscle-Up – 25 Ft. Walking DB Front Rack Lunge

Friday 1.26.18   Strength Overhead Squat Build to 3 RM   Bodyweight Ladder AMRAP (12) 3 HSPU 21 Pull-Ups 6 HSPU 18 Pull-Ups 9 HSPU 15 Pull-Ups 12 HSPU 12 Pull-Ups 15 HSPU 9 Pull-Ups 18 HSPU 6 Pull-Ups 21 HSPU 3 Pull-Ups AMRAP HSPU

Thursday 1.25.18   Strength Single Arm Barbel Deadlift – 3 x 5 (each) “Fluff” (10 min Time Cap) 4 Rds. – 16 Kb Scissor Sit-Ups (8 per side @ 18/15) – 16 Forward Leaning Bulgarian Lunge (8 each side @ 50/35) – Rest 2 Min WOD 2 100 Wall Balls – *10 Burpees every time

Wednesday 1.24.18   WOD Comptrain Open Test – AMRAP (20) 50 Wall Ball (20/14) 50 DU 40 Box Jump (24/20) 40 TTB 30 C2B 30 Burpee 20 Power Clean (145/100) 20 Jerks (145/100) 10 Power Snatch (145/100) 10 Ring Muscle-Ups

Tuesday 1.23.18   WOD 3 Rds. 20 Deadlifts (135/95) 15 Squat Clean 10 Front Rack Lunges   Row Sprints :25 Max Effort Sprint, 1:35 rest x 5 (Score is Cals)

Monday 1.22.18 Clothing order is LIVE   Strict Press Build to 5 RM Then 3 x 3 @ 90% of that   EMOM (18) AMRAP DU (this is your score) 12 DB Push Press (50/35) 8 Burpees over DB

Friday 1.19.18   “Lung Stuff” 2k Row for time with Barbell Complex after 1 min row Barbell Complex 5 Deadlifts (225/155) 3 Cleans 1 Jerk   Competitors 10:00 Bike @ 30 watts less than 100 cal test

Thursday 1.18.18   Strength 3×16 GHD unilateral DB/KB row, build to heavy, 8 each side casual superset 3×16 Unilateral DB/KB floor press, 8 each side WOD EMOMx12 12 KB swing squat clean & Press (6 each side) 10 Ice Skater Burpee 8 Hanging knee Extensions   Competitors Squat Snatch 12 x 3 @ 65%