WOD

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%  

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