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

Thursday, January 12, 2017

1-12 WOD 

 

For time:

20 Clean & jerk (135#/95#)

15 Toes to bar

10 Clean & jerk (155#/105#)

15 Toes to bar

7 Clean & jerk (185#/130#)

15 Toes to bar

3 Clean & jerk (225#/155#)

15 Toes to bar

Wednesday, January 11, 2017

1-11-wod

 

Strength / Skill

Snatch balance

 

“Nancy”

5 Rounds for time of:

Run 400m

15 Overhead squats (95#/65#)

♦ compare to 10/22/16 ♦

Tuesday, January 10, 2017

1-10-wod
 

27-21-15-9 reps of:

Thrusters (95#/65#)

Box jumps (24″/20″)

♦ compare to 01/02/16 ♦

Monday, January 9, 2017

1-9-wod
 

Rest / Make-up / Mobility

Sunday, January 8, 2017

1-8-wod
 

AMRAP in 20 minutes of:

3 Rounds of “Cindy”

1 Round of “DT”

Saturday, January 7, 2017

1-7-wod

 

2 Rounds for max reps of:

1:00 – Wall ball (20#/14#)

1:00 – Sumo deadlift high-pull (75#/55#)

1:00 – Box jumps (20″)

1:00 – Push press (75#/55#)

1:00 – Row (calories)