Sunday, January 22, 2017

1-22 WOD
 

AMRAP in 11 minutes of:

60 Double unders

15 Ring dips

30 Sit ups

Saturday, January 21, 2017

1-21 WOD
 

7 Rounds for time of:

7 Overhead squats (155#/105#)

7 Chest to bar pull ups

7 Burpees

Friday, January 20, 2017

1-20 WOD
 

Rest / Make-up / Mobility

Thursday, January 19, 2017

1-19 WOD
 

For time:

40 Sumo deadlift high-pull (75#/55#)

40 Push press (75#/55#)

Run 600m

30 Sumo deadlift high-pull (75#/55#)

30 Push press (75#/55#)

Run 600m

20 Sumo deadlift high-pull (75#/55#)

20 Push press (75#/55#)

Run 600m

10 Sumo deadlift high-pull (75#/55#)

10 Push press (75#/55#)

Wednesday, January 18, 2017

1-18 WOD
 

For time:

20 Front squats (205#/145#)

30 Box jumps (30″/24″)

40 KB swings (53#/35#)

50 Wall ball (20#/14#)

Tuesday, January 17, 2017

1-17 WOD
 

Strength

Press

Overhead hold

 

Conditioning

Death by 10m

Monday, January 16, 2017

WZA
 

Rest / Make-up / Mobility

Sunday, January 15, 2017

1-15 WOD
 

Strength

Front squat

 

Conditioning

30 Power cleans for time (185#/155#)

Saturday, January 14, 2017

1-14 WOD

 

For time:

100 Air squats

Run 800m

60 Box jumps (24″/20″)

50 Wall ball (20#/14#)

50 Pull ups

60 Push ups

Run 800m

♦ compare to 01/09/16 ♦

Friday, January 13, 2017

1-13 WOD
 

Rest / Make-up / Mobility