Saturday, January 9, 2016

A. Weighted Pull Ups 6 x Max Effort

B. Weighted Bar Dips 6 x Max Effort

C.  4 Rounds

4 Back Squats 185/135#

4 Burpees

Run 400m

Friday, January 8, 2016

A. Shoulder Mobility

B. Deadlift 5-3-1 @ 95% top weight

C. Bench Press 5-3-1 @ 95% top weight

D. Run 400m

then,

Max Burpees for the equal amount of time it took to Run 400m

Thursday, January 7, 2016

A. Tabata Mountain Climbers

Rest 2 minutes

Tabata Double Unders

Rest 2 minutes

Tabata Burpees

 

CASH OUT 

40 Pistols (or 20 left/20right)

 

 

Wednesday, January 6, 2016

A. Squat Clean & Split Jerk 8×1 @ 90%

B. Double Unders 100

Farmer Carry 55#/25# 100m

DUs 75

Farmer Carry 55#/25# 100m

DUs 50

Farmer Carry 55#/25# 100m

DUs 25

Farmer Carry 55#/25# 100m

 

Tuesday, January 5, 2016

Partner WOD

6 minutes max calorie Row

6 minutes max reps Thursters (95#/65#)

6 minutes max reps Pull-ups

6 minutes max reps V-Ups

6 minutes max reps Handstand Push-Ups

**1 person works at a time; SCORE = TOTAL combined reps**

Monday, January 4, 2016

A. Ankle Mobility

B. Back Squat 5-3-1 top weight at 95%

C. Push Press 5-3-1 top weight at 95%

D. 10 min AMRAP

ROW 200m

15 Rus KBs 24/16kg

12 Box Jumps 24/20′

9 toes-to-bar

Saturday, January 2, 2016

A.  Hip Mobility

B. Power Clean 5×3 increasing weight each set, 85% of 1rm top weight

C. 8 minute AMRAP

6 Power Cleans 135/95#

30 feet OH Plate Lunge 45/25#

8 burpee with lateral shuffle (no jump)

1 minute REST

D. CASH OUT
5 Rounds

30 sec Burpees

30 sec Toes to Bars

 

 

Friday, January 1, 2015

HAPPY NEW YEAR!

A. Hip Mobility

B. Skill Warm-Up

1 minute Double Under Practice

Then,

5 rounds

MAX Double Unders

30s on / 30s off

C. For time:

  • 200m sprint

Then 5 rounds of:

  • 10 DB Front Squats 45/25#
  • 10 ring dip
  • 20 tuck jumps
  • 10 DB push press 45lb/25lb
  • 10 toes to bar

D. CA$H Out

Best of 2, for time:

Sled Drag Sprint 200m 45/25#

 

 

 

Thursday, December 31, 2015

A. Ankle Mobility

B. 4 rounds for time (40 min CAP)

Run 400m

20 Wall Balls 20/16#

15 Burpees

10L/10R single arm DB Power Snatch 45/25#

5 Overhead Squats 95/65#

Row 400m

 

Wednesday, December 30, 2015

A. Shoulder Mobility

B. Skill Warm-Up

6 minute EMOM @ 50% of Thruster 1RM

1 Power Clean

1 Thruster

1 Push Jerk

C. 5 Rounds

4 Muscle-Ups

12 Thrusters @ 115/85#

12L/12R Single Arm KB Swings 24/16kg

12 Clean & Jerks @ 115/85#

1 minute REST