WOD

Thursday 1/31/19

STRENGTH 1) Power Clean + Jerk: 4 x 2 @85% of 1/14, every 90s. 2) Back Squat: 3 x 4 @85% of Last Monday for ALL sets. Rest 2:00. METCON ”Tugboat” 2 RFT: 25 Power Cleans (115, 75) 25 Bar Facing Burpees L3: (95, 65) L2: (75, 55) L1: (95, 65 Clean Grip Deadlifts)...

Wednesday 1/30/19

METCON For total time: 40-30-20-10 Rowing Calories Rest 90s between sets. 16:00 Cap For time: 50-40-30-20-10 UB Double Unders *Rest as needed between each set. If you break you must start your SET over! Rx+:(Reps of 100-80-60-40-20) L2/L1: UB Single Unders 10:00 Cap...

Tuesday 1/29/19

METCON Rx+: For time: 10-8-6-4-2 Strict HSPU Bar Muscle-ups Rx: 10-8-6-4-2 Kipping HSPU C2B L3: 10-8-6-4-2 Kipping HSPU to 1 Abmat Pull-ups L2/L1: 15-12-9-6-3 Box Push-ups Strict Band Assisted Chin-ups

Monday 1/28/19

STRENGTH 1) Front Squat Box Squat: 2RM. Rest 2:00 METCON 4 Rounds for quality, but a fast pace. 1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps. 1b) Band Resisted Russian KBS x 20 Reps. 1c) DB Serratus Crunch x 20 Reps. Rest 2:00 after each completed round....

Friday 1/25/19

STRENGTH EMOM 12: Minute 1: Double KB OH Carry x 100 Ft. Minute 2: 12/8 Ring or Bar Dips Minute 3: 10/6 Strict Pull-ups METCON EMOM 12: ODD MINUTES: C2B EVEN MINUTES: Double Unders

Thursday 1/24/19

STRENGTH 1) Power Clean + Jerk: 5 x 1.1 (10s) @75-80% of Last Monday, every 60s. 2) Back Squat: 3 x 5 @80% of Last Monday for ALL sets. Rest 2:00 METCON ”Fool in the Rain” For time: 30-20-10 Wallballs (20, 14) 21-15-9 Deadlifts (225, 155) Rx+:(275, 185) (30, 20#...

Wednesday 1/23/19

METCON EMOM 30: Minute 1: 45s Farmer Carry (70, 53) Minute 2: 45s Burpees Minute 3: 45s Shuttle Runs Minute 4: 45s Alt. Step-ups w. DBs (24, 20) (35s, 25s) Minute 5: 45s Double Unders Minute 6: 45s Russian KBS 70/53 *Alternate Option for Runs: – Bike

Tuesday 1/22/19

STRENGTH 1a) HSPU: 5 x 6-8. Rest 45s. 1b) Chin-ups 5 x 5 METCON AMRAP 17: 300 Meter Row 20 KBS (53, 35) 10 T2B Rx+:(5/3 Bar Muscle-ups after T2B each round) L3: (45, 30) L2: (35, 25) (Knee Lifts) L1: (35, 25 Russian Swings) (Abmat Sit-ups) – Alternate Option for...

Monday 1/21/19

STRENGTH Touch n Go Conventional Deadlift: 5RM. Rest 2:00-3:00. METCON AMRAP 6 x 2 sets. Rest 3:00 between AMRAPs. 5 DB Hang Squat Cleans (50s, 35s) 5 Burpee Box Jumps (24, 20) L3: (45s, 30s) L2: (35s, 20s) (20, 15) L1: (25s, 15s) (Burpees no box) *Score = Total...

Friday 1/18/19

STRENGTH 1) DB Neutral Grip Bench Press: 5 x 10. Rest 90s. 2) Alt. DB Curls: 3 x 10 each. Rest 60s. METCON ”Death by Burpees” EMOM as long as possible: Minute 1: 1 Burpee Minute 2: 2 Burpees Minutes 3: 3 Burpees And so.. *Score = Last fully completed...

Thursday 1/17/19

STRENGTH 1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s. 2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00 METCON 6-8 Rounds of: 60 Yard Sledpull Powerwalk @heavy. Rest 60s. OR 4 Rounds of: 25 Band Resisted KBS 15 OH KB Hollow Rocks (or...

Tuesday 1/16/19

METCON 30 Minutes on the clock: 400m Run 400m Row 60s Light Front Rack Carry 60s Light Farmer Carry *Alternate Option FOR Run/Row 2:00 of Bike

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