Archives: » 2016 » January

Monday 2.1.16

Posted 31 Jan 2016 in WOD

1. Squat: 70% x 10, 75% x 10, 80% x 10

Wod
4 RFT
a. Box Jump x 15
b. Power Snatch x 12
c. TTB x 9

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Tuesday 1.19.24

Posted 19 Jan 2016 in WOD

1. Press: 60% x 10, 65% x 10, 70% x 10

Wod
EMOM x 15min, cycling movements
a. Ring Dip
b. Box Jump
c. Pull-ups

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Monday 1.18.16

Posted 18 Jan 2016 in WOD

1. Squat – 60%, 65%, 70% x 10

2. WOD: EMOM x 15min, cycling movements (50 sec on/10 off)

a. Stationary Lunge
b. Inverted Row
c. Ab mat Sit-ups

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Monday 1.11.16

Posted 11 Jan 2016 in WOD

1. Squat – climb to a heavy single

2. WOD

3 rounds
a. KB Swing x 30
b. Pushup x 30

Then, Row 500m

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Tuesday 1.5.16

Posted 05 Jan 2016 in WOD

1. Dynamic Warm-up

2. Press – 3 x 8 reps: 80%, 82.5%, 85%

Wod

500m Row
Ring Dip x 15
Pullups x 15

3 rounds

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Monday 1.4.16

Posted 04 Jan 2016 in WOD

1. Dynamic Warm-up

2. Squat – 3 x 8 x 80%, 82.5%, 85% of last week’s heavy 3.

Wod
400m Run
15-12-9
TTB
Lunge (per leg)
400m Run
9-6-3
TTB
Lunge (per leg)

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