WOD February 1st

5X3 Behind the Neck Push Press – heavy, rest 60 sec.

-then-

Tabata:

Burpees
Power Cleans 155/105#

For total reps.

CORE: 30 WINDMILLS

WOD January 31st

Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.

– then –

4 Rounds for Time:

200m Pinch Grip Plate Carry 25# (each hand)
15 Pullups
20 Pushups (hand release)
15 kte

Wod January 30th

Strength: 10 min to find max squat clean

Wod:

8 minute AMRAP of:

8 Push Jerks 135/95#
8 Ring Dips
16 KB Snatches (8L/8R) @ 24/16kg

Followed IMMEDIATELY by:

Part 2) 2 minute AMRAP of:

Double-Unders

CORE: Tabata Plank/Situps

WOD January 28th

WOD:

Max Time in 12 Min do:

Row 2K

Max Weight Lifted Ground to Overhead*

* With Time remaining after 2 K, choose a weight on a barbell and your score is max weight lifted before time runs out. (e.g. 95lb Clean and Jerk x 15 = 1,425 lbs Lifted)

WOD January 27th

Strength: 7 minutes to get Max Deadlift

WOD:

5 Front Squats 165/105

30 box jumps

10 Front Squats 165/105

30 box jumps

15 Front Squats 165/105

30 box jumps

Core: 4 x 100 meter kb farmer walk

WOD JANUARY 26TH

Yes I can make barbells levitate

STRENGTH: 4X5 SHOULDER PRESS, 4X5 STRICT PULL UP (WEIGHTED)

WOD:

40 PUSH UPS (GAMES STANDARD)

20 WALL BALLS 20/14#

10 PULL UPS

OVERHEAD BARBELL HOLD 65/50 (60 SECONDS)

30 PUSH UPS

15 WALL BALLS

15 PULL UPS

OVERHEAD BARBELL HOLD (90 SEC)

20 PUSH UPS

10 WALL BALLS

20 PULL UPS

OVERHEAD BARBELL HOLD (120 SEC)

CORE: 40 HOLLOW ROCKS/40 HALF MOONS

WOD JANUARY 24TH

STRENGTH:

1) Back Squat: 1X8 @ 65%, 1X6 @ 75%, 1X4 @ 85%, 1X4 @ 90% – rest 2-3 min. between each set.


3 rounds for total reps of:

2 minutes ME Plate (hugging) Front Squats 45/25#
-rest 1 minute
2 minutes ME Lateral Jumps 12″
-rest 1 minute

CORE: 100 SIT UPS FOR TIME

Wod January 23rd

STRENGTH:  DEADLIFT TECHNIQUE

WOD:

For time:

20 HSPU

30 T2B
20 Thrusters 135/95#
30 KBS 32/24kg
20 Push Jerks 135/95#
5 Rope Climbs (no jumping to rope; must touch ceiling)

Note: sub for 5 rope climbs is 15 strict pullups + 15 knees to elbows, to be performed as 1 pullup + 1 kte x 15.