WODs

Monday 1.22.18

Strength/Skill: Front Squat, 6 x 2 @ 80%, every 90 seconds WOD: “Cindy” 20 minute AMRAP of 5 Pullups 10 C2D Pushups 15 Air Squats FB: Muscle-ups, HRPUs, Goblet Squats (50/35) Record your scores on SugarWOD.

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Sat 1.20.17 Benchmark WOD – “Rey”

Warm up: 8 Minutes of Jess P 10 Burpees 25 Double Unders then “Rey” 20 Min Ladder 1-2-3-4-5-6-7…continue with the ladder for 20 minutes Thrusters (95/65) T2B Box Jumps (24/20) HRPU Record your score as rounds and reps…For example, if you complete the round of 8 and then you perform 9 thrusters and 2 toes […]

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Friday 1.19.18

Strength/Skill: Clean Complex 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean = 1 Complex 5 x 1 Complex, every 90 seconds WOD: 4 RFT 4 DB Cleans, one arm, switch every 2 reps 8 DB Front Squats, one arm, switch every 4 reps 4 DB Push Press, one arm, switch every […]

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Thursday 1.18.18

Strength/Skill: Deadlift, 4 x 3 singles, every 2 minutes hold each rep at the top 3-5 seconds WOD: Open workout 11.2 15 minute AMRAP 9 Deadlifts (155/105) 12 Pushups 15 Box Jumps (24/20) record your scores on SugarWOD

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Wednesday 1.17.18

Strength/Skill: For Time Sprint Ladder 15 – 10 – 5 HSPUs, 3″ deficit 1 – 2 – 3 Rope Climbs 10 min cap WOD: AMRAP + AMAP 3 min AMRAP of: 10 KB swings (70/50) 20 Walking lunges, 1 for 1, holding 1 KB (70/50) record score, then go immediately into 1 min max T2B […]

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Tuesday 1.16.18

Strength/Skill: Back Squat, 7 x 2 @ 85%, every 90 seconds WOD: Open workouts Open workout 11.6 7 min Ladder – 3, 6, 9, 12… Thrusters (95/65) C2B Pullups rest 5 minutes Open workout 12.1 AMAP Burpees in 7 minutes Jump to a target 6″ above max reach record your scores on SugarWOD

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Monday 1.15.18

Strength/Skill: Snatch Ladder 7 @ 75% 5 @ 85% 3 @ 90% 10 min cap WOD: Partner Chipper 75 Snatches (95/65) 50 cal Bike (M/F = 40, F/F = 35) 75 OHSs (95/65) 50 cal Row 20 min cap record your scores on SugarWOD

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Friday 1.12.18

Strength/Skill: Hip Hang Pulls, 3 x 5, EMOM Hip Hang Snatches, 3 x 5, EMOM Muscle Snatches (no body contact), 3 x 5, EMOM WOD: AMRAPs Open workout 14.1 – 10 min AMRAP of: 30 Double Unders 15 Power Snatches (75/55) record score / rest 3 mins 7 min AMRAP of: 20 Double Unders 10 […]

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Thursday 1.11.18

Strength/Skill: Back Squats, 6 x 3, every 90 seconds Pause in hole 2-3 seconds Start at 60% and increase as you see fit WOD: 15 min Partner Relay AMRAP 10 KB walking lunges, hanging by sides (35s/25s) 7 HSPUs 7 Pullups Partners switch every exercise One score per team After Burn: In teams of 3 […]

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