Wod Jan 31

Strength: 3×5 Back Squat

Wod:

“Tabata” 20sec on and 10 sec off for 8 rounds of the following

push up

sit up

pull up

air squat

Wod Jan 30

Strength: 5×5 Bent over row

Wod:

5 Rounds

5 Squat Clean 135/95#

10 Box Jumps 30″

200m row

Core: 50 toes to bar

Wod Jan 29th

Strength: 3×5 Bench Press

Wod:

Complete as many rounds as you can in twenty minutes of:

10 Pull-ups

7 Handstand Push-ups

Rope climb, 15 ft

7 Ring Dips

CORE: 50 GHD sit ups

WOD Jan 28th

Strength: 3x max reps weighted strict pull ups w/20lb vest

Wod: Amrap 10 min

5 Double push up Burpees

20 Sit ups

5 Ground to Overhead 115#

20 Double Unders

Core: 110 Russian Twists 20/15#

WOD Jan 27th

Strength: 5, 5, 5, 3, 3, 1 Front Squat

WOD:

“Elizabeth”

21-15-9

Squat Clean (50% 1rm)

Ring Dips

CORE: 3 x max time plank hold

Wod Jan 26th

Strength: Snatch 3,3,3,1,1

Wod:

Reps of 21, 18, 15, 12, 9

Calories on the Rower

Burpee Box Jumps

DeadLift 225/135#

Core: 2×20 GHD

Wod Jan 25th

Strength: Deadlift 3×5   1)65%  2) 75%  3) 85%

Wod:

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

Core: 110 ab mat sit ups

Congratulations to Jesse and Cristina for graduating the elements class last night with flying colors. You guys are awesome keep up the good work.

WOD Jan 24

Strength: 5×5 Snatch

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Core: 50 toes to bar

WOD Jan 22

Strength: 3×5 Back Squat 1) 65% 2) 75% 3) 85% on set 3 do as many as possible

Wod:

5 Muscle Ups

10 OHS 135/95#

4 Muscle Ups

8 OHS 135/95#

3 Muscle Ups

6 OHS 135/95#

2 Muscle Ups

4 OHS 135/95#

1 Muscle Up

Core: 40 GHD sit ups, 40 back ext