1.16.17 WOD

Strength:

Take 20 minutes to find your 1 rep max for Box Squat

 

For Time:

50 Calorie Row

40 American Kettlebell Swings (8k)

30 Box Jumps (24in)

20 Snatches (15k)

10 Inverted Burpees

1.9.17 WOD

Strength:

Take 20 minutes to find 3 rep max for Box Squat

Sets of 5,5,5,3,3,3

 

Workout:

30 Minute AMRAP, alternating every 45 seconds with a partner

100 Calorie Row

100 Thrusters

1.4.17 WOD

Strength:

Not for Time:

10 Single Leg RDL with KB

10 Pistols

 

WOD:

3 Rounds of Max Reps in 4 Minutes:

10 Sumo Deadlift High Pull

10 GHD Sit-ups

Rest 4 minutes between each set

Then, 50 calories on the Assalt Bike for time.

1.3.17 WOD

Strength:

Bench Press 8,8,8,8 (20k)

Bent Over Row 8,8,8,8 (15k)

10 Leg Raises

 

For Time:

5 Snatches – 15k

15 Burpees Over Bar

5 Snatches – 15k

12 Burpees Over Bar

5 Snatches – 15k

9 Burpees Over Bar

(5:04)

1.2.17 Workout

Strength Warm-Up:

Work up to a heavy box squat

5-5-5-3-3-3 (15k-25k-30k-35k-40k-45k)

 

WOD:

EMOM (Every Minute on the Minute)

M1: 50 Double Unders (scaled to single unders)

M2: 10 Calorie Row (scaled to 8 calories)

M3: Full-Minute Plank Hold

M4: 10 Romanian Deadlifts @ 55k (scaled to 35k)

 

Weightlifting:

3 Squat Snatches – 1 set for 4 rounds

2 Power Cleans & 2 Clean Jerks – 2 sets for 3 rounds

4 Snatch Pulls – 3 rounds