Month: January 2016

Strength: Death By Squat Clean @70%. 1, 2, 3, 4…10 (record when you fail) WOD: 6RFT  20 Wall Balls (20/14) 15 Weighted Crunches (45/25) 50

Tabata Rower Slam Ball/V ups KBS/ABMAT Sit Up Box Jump/Push Up Assault Bike TRX/Burpee

Skill: S2O – Review Strict, Push Press, Push Jerk WOD: 10-20-30 For Time 10 Strict Press (95/65) 10 Box Jump (30/24) 10 Pull Ups 20

Strength: Back Squat, 8×2 @ 90%, For Time WOD: 5RFT 40 Double Unders 6 Floor Presses (155/95) 8 HSPU 10 Deadlifts (155/95) 12 T2B 25

WOD: Tabata TRX Row AMBMAT Sit Up G2O (45/25) V Up Assault Bike Shoot Throughs Sprint (turf) SSJ Shoutouts: Happy Bday Ryan M Box News: Sky’s

Strength: Snatch, 5×5 @75%, Every 90 Sec WOD: For Time 21 Power Snatch (115/75) 15 KBS (70/55) 9 Burpees 1 min rest 21 Burpees 15

Strength: Front Squat, 5×2 @ 3RM weight, Every 2 min WOD: AMAP With 4 minutes on the clock complete 500/400 Meter Row 20 Front Rack

Strength: Hang POWER Clean, 5×5, Every 2 min WOD: Max Effort – 5RNFT 10 Unbroken Wall Balls (20/15) 15 Slam Balls (50/30) 20 ABMAT Sit Ups

Strength: Back Squat, 7×3, 85%, As fast as possible. 10 min cap WOD: For Time Chipper 200 Double Unders 30 Floor Presses (155/95) 40 HSPU

WOD: 32 Min AMRAP Challenge 21 Burpees 15 Power Snatches (115/75) 9 Rope Climbs *Record the total AMRAP of YOUR score at the end of