Daily WOD

Tuesday 1.31.17

Training: A. 5 sets of: 5 strict pull ups 5 push ups 10 air squats B. 5 rounds for time 500m row 25 push ups 25 back squats 135/95 25 min cap C. 400m cool down run

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Monday 1.30.17

Training: A. 1 min AB hard effort  10 burpee  X 3 sets B. Build to a heavy clean and jerk x 1 rep  C. 10 min AMRAP 5 power cleans 115/75 5 shoulder to overhead  5 burpee over bar 

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Saturday 1.28.17

Training: A. Row 1 min  10 burpee  Rest 1 min x 3 sets  B. Teams of 2 complete: Row 5,000m 150 thrusters 95/65 100 AB calories  *break up reps however you choose 

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Friday 1.27.17

Training: A. Group warm up B. Dead Lift 3, 3, 3, rest 3 min C. Fitness 3 RFT 21-15-9 reps of: Dead lift 155/105 DB push press 50/35 Sport “Diane” 21-15-9 reps of: Dead lift 225/155 Hand stand push ups

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Thursday 1.26.17

Training: A. Close grip bench press 3, 3, 3, rest 2 min B. 1 RM weight dip 1 RM weight pull ups C. EMOM x 10 min ODD – plank on forearms EVEN – push ups

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Wednesday 1.25.27

Training: A. 1 min row 1 min AB 10 Lunge Lunge squats x 3 sets B. Build to a heavy 3 rep Front Squat C. 500M row rest 2 min x 3 sets *record the difference in time between your… Read more »

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Tuesday 1.24.17

Training: A. Group warm up B. Build to a 1RM Power snatch C. For time: 50 Burpee over bar 40 box jumps 24/20 30 CTB pull ups 20 Power snatch 95/65 10 thrusters 20 min cap

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Monday 1.23.17

Training: A. 3 sets of 15 Ab cals 10 strict Chin ups 5 Burpee to candle stick B. “the complex to end all complexes” Must be done unbroken to count, build to a heavy of: Squat clean + Below knee… Read more »

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Saturday 1.21.17

Training: A. Group warm up B. In teams of 2 complete 100 Toes to bar (knee to chest) 150 wall balls 20/14 100 box jumps 24/20 150 Russian KBS 70/53 100 AB cals *every 2 min both athletes compete 5… Read more »

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Friday 1.20.17

Training: A. Group warm up B. EMOM x 5 min – 3 TnG PC and jerk EMOM x 5 min – 2 TnG PC and jerk EMOM x 5 min – 1 PC and jerk *15 min running clock, build… Read more »

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