January 2018

Wednesday 1.17.18   Strength Deadlift 2 x 5 @ 50% 2 x 3 @ 65% 1 x 6 @ 70% 3 x 2 @ 80% Rest 1:30 between sets   “tOtAlLy TuBuLaR” AMRAP (13) 26 Pistols (alternating) 26 Wall Balls (20/14) 26 Walking OH Wall Ball Lunge (20/14)   Competitors EMOM(16) Odd = 10 C2b […]

Tuesday 1.16.18   Strength 50 Ring Dips for time   WOD “Horton Hears a Barbell” Barbell = 115/75 21-15-9 – Cleans, STOH, Snatch Rest :30 18-12-6 – Cleans, STOH, Snatch Rest :30 15-9-3 – Cleans, STOH, Snatch   Comeptitors Row 10:00 at 10 sec under 2k average

Monday 1.15.18   Strength Front Squat – 3 x 15 @ 60%   “Tortilla Chip Conspiracy” Every 1:30 for 10 Rounds 30 DU 20 DB Snatch (50/35) AMRAP Pull-Ups   Competitors Squat Clean – 12 x 3 @ 65% OHS – 4 x 10 @ 60%

Friday 1.12.18   WOD 6 Rds. 15 Cal Bike 15 Burpee Box Jump (24/20) 15 DB Thrusters (35/20)  

Thursday 1.11.18   Strength 5 Rds. 8 Cossack Squats (Each Side) – Build to heavy EMOM (18) 15 Sec One Arm Ring Plank (each side) 6 Opposite Toe-to-Hand (each) 6 PVC Double Jump (24/20)   Competitors EMOM (20) 15 GHDSU 25′-50′ HS Walk

  WOD 6 Rds. 1 Strict Pull-Ups 3 Chest-To-Bar 6 TTB 9 Burpees 12 Wall Balls (20/14)   WOD 2 2k Row

Tuesday 1.9.18   Strength 50 HSPU (For Time)   “Slingshot” 50 Deadlifts (95/65) 35 Front Squat 20 Cleans 5 Thrusters   Competitors Treadmill 1 Mile Run 2:00 Rest 1 Mile Run

Monday 1.8.18   EMOM (12) 5 – 9 Ab Mat Sit-Ups + 5 – 9 V-Ups   WOD Every 1:30 for 12 rds. 50 ft. Burpee Broad Jump 5 Wall Balls (20/14) 50 ft. Walking Lunge   Competitors EMOM (14) 3 – 6 Bar Muscle-Ups + 6 – 9 TTB

Friday 12.5.18   Strength Ring Muscle-Up Progression   WOD 1:30 Max Cal Bike 30 Walking Lunges Rest :30 1:30 Max Cal Ski 30 Lateral Burpees over Kb Rest :30 1:30 Max Cal Row 30 Kb Swing   Competitors EMOM (20) 15 GHDSU 25′ HS Walk

Thursday 12.4.18   Strength Single KB Loaded Lateral Slide Board Lunge 3 x 12 – build to heavy   “Yew-Neek” AMRAP (12) 12 Strict Pull-Ups 12 Hang Clean (95/65) 12 Single Leg Slide Board Ham Curl (6 Each)   Competitors Hang Squat Snatch 5 x 3 – Build to heavy