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January 28, 2018

Strength:

5-3-1-5-3-1

Back squat  (light to heavy x2)

WoD:

4 Rounds for time

Row 250 m

25 Air Squats

25 Double Unders

Rest 1:00

January 28, 2018

WoD:

Every 2:00 for 20:00

5 DL 115/85

5 HANG power clean 115/85

5 Front squats 115/85

5 STO 115/85

January 28, 2018

WoD:

6 rounds for time

50 DU

21 burpees

21 KBS 1.5/1 (+2/1.5)

Cashout:

5×10 SBAS 9000’s

January 28, 2018

Strength:

-7:00 to find 1RM thruster

then

3x max effort HSPU 

rest :45 between rounds

WoD:

10:00 AMRAP

15 Wall ball sit-Ups

10 Front Rack Lunges 95/65

15 Weighted box step ups  (1.5/1) (20″ for all)

January 27, 2018

WoD:

50 Double-unders

50 Sit-ups

50 air squats

40 Double-unders

40 Sit-ups

40 air squats

30 Double-unders

30 Sit-ups

30 air squats

20 Double-unders

20 Sit-ups

20 air squats

10 Double-unders

10 Sit-ups

10 air squats

January 21, 2018

Oly:

7×2 High hang squat clean @90% 1RM

WoD:

12:00 AMRAP

5 Handstand Push-Ups

7 Toes to Bar

5 Squat Cleans 135/95

January 21, 2018

WoD:

75 double unders

50 burpees

25 KB snatch

50 wall ball 20/16

75 kb swings 1.5/1

January 21, 2018

WoD:

21-15-9

Power snatch 75/45

AB mat situps

THEN

15-12-9

Power snatch 95/65

K2E

THEN

12-9-6

Power snatch 115/85

T2B

January 21, 2018

Skill/strength:

6×3 DL (touch and go)

90%+

WoD:

9:00 AMRAP

5 pendlay row 115/85 

7 bar hop burpees

9 back squats 115/85

January 20, 2018

WoD:

In teams of 2

AMRAP 40

5 Power Cleans 155/105

5 HSPUs

5 DL 155/105

25 DUs

*Partner 1 completes one full round, then switches with partner 2

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