WOD JANUARY 12TH
STRENGTH: 3X5 BENT OVER ROW
WOD:
10 minute AMRAP of:
5 Push Jerks 155/105#
20 Split Jumps
CORE: 5 min amrap of Half Moons
WOD January 11th
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
WOD December 10th
Strength: 5 x 5 Bench Press
WOD:
“Jeremy”
21-15-9
Overhead Squats 95/65
Burpees
Core:3 x 12 Half Moons
WOD January 9th
Strength: 5 Min to find Max Shoulder to Overhead
WOD:
Row 800 meters
30 Thrusters 95/65
60 Ring Dips
Run 800 Meters
Core: 30 Bar Roll Outs
WOD JANUARY 8TH
STRENGTH: 10 MIN TO FIND 10 STEP MAX WEIGHT BARBELL LUNGE
THIS WOD BROUGHT TO YOU BY THE OUTLAW WAY
3 Rounds for time of:
7 Squat Clean to Thrusters @ 155/105#
50 UB Double-Unders
15 Toes to Bar
WOD JANUARY 7TH
STRENGTH: 10 MIN TO MAX OVERHEAD SQUAT
WOD:
WALL BALLS 20/14# 10-1 REPS
ALTERNATE WITH
PULL UPS 1-10 REPS
CORE: 50 RUSSIAN TWISTS
WOD JANUARY 6TH
STRENGTH: 3X5 SHOULDER PRESS
WOD:
21-15-9 REPS
KB SWING 53/35#
LUNGE WITH PLATE OVERHEAD 45/25#
KB SDLHP 53/35#
CORE: 5 MIN AMRAP SIT UPS
WOD JANUARY 5TH
STRENGTH: 5X3 DEADLIFT
WOD:
12 min amrap:
10 pull ups
8 deadlift 185/115#
8 wall balls 20/14#
CORE: 5MIN AS MUCH TIME AS POSSIBLE IN THE PLANK
WOD January 4th
Strength: 6 x 3 Push Press
WOD:
AMRAP in 8 Min of:
3 Squat Cleans 155/105
10 HR Pushups
5 Toes 2 Bar
Core: 3×12 Half Moons
WOD JANUARY 3RD
STRENGTH: 3X5 CLOSE GRIP BENCH PRESS
WOD:
Nancy
5 Rounds For Time
400m Run
15 Overhead Squat 95/65#
CORE: 3MIN AMRAP HALF MOONS 20/15#