Monthly Archives: January 2015

WOD for 1.30.15

Strength:
Practice:
Rope Climbs
Kipping Pullup

Metcon:
14.1
10 MIN AMRAP
30 double-unders
15 Power snatches (75/55)

WOD for 1.28.15

Strength:
Lift:
Deficit Deadlift
5x8 @ 50-60%

Metcon:
5 Rounds (1 min rest between rounds)
In a two minute window...
15 Burpees
Max Reps Deadlift @ 75%

WOD for 1.27.15

Strength:
5 Round Super Set
10 Pendlay Rows
5 Ring Dips

Metcon:
5 Rounds
10 Curtis P (95/65)
200m Run

WOD for 1.26.15

Strength:
Lift:
Back Squats
5x4 @ 90%

Metcon:
For Time
100 Double Unders
50 Pull-ups
25 OH Squats

WOD for 1.23.15

Strength:
Practice your Double Unders!!!

FIND YOUR MAX!
(write it on the board)

Metcon:
21-15-9
DB/KB Thrusters
Med Ball Slams
TTB

BUY OUT:
1000M ROW