Wod Jan. 17th

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Strength: 5×5 Weighted Pullup

Wod: Courtesy of the OC Throwdown

7 Rounds

4 Burpee Deadlift 155#

3 Burpee Power Clean

2 Burpee Squat Clean

1 Burpee Squat Clean and Jerk

Core: 100 ab mat sit ups

Skill: Muscle Ups

Wod Jan 16th

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Strength: 5×5 Front Squat

Wod:

15 Squat Snatches 115/75# followed by:

10,9,8…..1 reps of L Pullups

alternating with 10, 20, 30, 40, 50, 60, 70, 80, 90, 100 Dbl Unders

Core: 60 GHD sit ups

Wod Jan 15th

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Strength:  5,5,3,3,1,1 Clean

Wod:

5 Rounds

5 OHS 115/75#

5 Chest to Bar Pull ups

20 Dbl Unders

5 Ring HSPU

5 Deadlift 225/135#

Core: 100 Russian Twists 20/15# ball

Skill: Pistols

WOD. Jan 14th

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Strength: 5×5 Back Squat

Wod:

30 Burpees

30 walking lunges with barbell overhead 95/75#

30 sit ups

30 wall balls 20/14#

30 back extensions

30 box jumps 24/18″

Core: max time L sit hold x 5

Skill work: Handstand walk

Wod Jan. 13th

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Strength Component: 5×5 Shoulder Press

Wod:

“Fran”

21-15-9 reps of

Thrusters 95/65#

Pullups

Rest 5 Min Then:

4 Rounds

10 Toes to bar

10 ring push ups

10 Db Snatches 45/25# (5 each arm)

WOD Jan. 12th

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Warm Up

Strength Component: 5 sets max reps ring dip with 20lb vest

“The Smoker”

As many rounds as possible 10 minutes of:

10 Box Jumps 24” 20”

7 Ground to Overhead 135# 95#’s

5 Burpees (Crossfit Games Standard)

Core: 50 toes to ball

WOD Jan 9th

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Warm-up

Strength 5×5 bench press

AMRAP in 10 minutes:

10 thrusters 95/65

10 pull-ups

10 box jumps

10 kettle bell swings 53/35

10 push-ups

Core: 3 sets max time L-sit

WOD Jan 9th

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Warm-up: Burgener warm-up

Strength: 3-3-3 snatch

WOD:

(16-minute running clock – score is total reps completed)

Tabata 1 (8 rounds – 20 sec on/10 sec off) – Hang Power Clean 135#
Tabata 2 (8 rounds – 20 sec on/10 sec off) – Burpees
Tabata 3 (8 rounds – 20 sec on/10 sec off) – Snatch Grip Deadlift 135#
Tabata 4 (8 rounds – 20 sec of/10 sec off) – Toe to Bar

WOD. Jan 8th

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Warm Up

Strength Component:  5×5 Push Press

Wod:

30 Pull Up (Buy in)

3 Rounds for time

10 Burpee ball slams 20/15#

10 Back Squat 205/135#

10 GHD Sit ups

10 KB Swings 70/53/35#

10 Ring dips

Core: 3 x max Plank Hold