WOD 011618 TUESDAY

OPEN 14.4 RETEST RX+/RX AMRAP 14 60 CAL ROW 50 TTB 40 WALL BALL (20/14) 30 CLEAN (135/95) 20 RING MUSCLE UP   FITNESS AMRAP 14 60 CAL ROW 50 KNEE TO WAIST 40 WALL BALL (14/10) 30 CLEAN (95/65) 20 PULL-UP

WOD 011518 MONDAY

STRENGTH DAY 1: BACK SQUAT 3X3 – 78% 5X2 – 85% 5X1 – 88% 5X1 – 90% BEHIND THE NECK SNATCH GRIP PUSH PRESS – 8X2   DAY 2: SNATCH 5X1 – 88% 5X1 – 90% NOT TOUCH AND GO SNATCH BALANCE 2X1 – 95% 2X1 – 100%   DAY 3: REST   DAY 4: CLEAN […]

WOD 011418 SUNDAY

SPARTAN AMRAP 8 15 KB SWING (53/35)(35/20) 10 GOBLET SQUAT 200M ROW -2:00 REST- AMRAP 8 10 BURPEE STONE TO SHOULDER 10 CHEST TO BAR/PULL UP/JUMPING PULL UP -2:00 REST- AMRAP 8 250M SKI ERG 25 GHD/AB MAT SIT UP SUNDAY FUNDAY 5 ROUNDS FOR TIME: 10 DB DL (50/35)(40/25) 10 DB HANG POWER CLEAN […]

WOD 011318 SATURDAY

RX+ Partner WOD: For Time: 100/70 Calorie Bike or Row 100 WallBalls (20/14#) 200 Ab-Mat Sit-Ups 100 WallBalls (20/14#) 100/70 Calorie Bike or Row *One person working at a time*   RX Partner WOD: For Time: 80/60 Calorie Bike or Row 100 WallBalls (14/10#) 150 Ab-Mat Sit-Ups 100 WallBalls (14/10#) 80/60 Calorie Bike or Row […]

WOD 011218 FRIDAY

RX+ 21-18-15-12-9-6-3 DB HANG CLEAN & JERK (50/35) BURPEE TO TARGET   RX 21-18-15-12-9-6-3 DB HANG CLEAN & JERK (45/25) BURPEE TO TARGET   FITNESS 21-15-9-6-3 DB HANG CLEAN & JERK (30/20) BURPEE TO TARGET   ACCESSORY ACCUMULATE THE FOLLOWING 1:00 GHD HOLD @ PARALLEL (SCALE: HOLLOW HOLD/DEADBUG) 2:00 HIP EXTENSION HOLD @ PARALLEL (SCALE: […]