Monthly Archives: January 2016

WOD for 2.1.16

Strength:

Clean and Jerk
3x3 Power Cleans
4x1 Clean (Squat) and Jerk



Metcon:

3 Rounds for Time
20 Power Snatch (95/65)
40 Double Unders

WOD for 1.30.15

Strength:
Hey everybody. Remember, open gym is available from 10:00-Noon. Feel free to come in and work on your lifts, skills and mobility, but make sure you give way to those participating in the slog. Have a great Saturday!

Metcon:
21-18-15-12-9-6-3
Front Squats (95/65)
Butterfly Sit-ups
Burpees
400m run between each round (500m Row if it's raining)

WOD for 1.29.16

Strength:

5x6 Strict Pull-ups
or
Practice Kipping Pull-ups/Butterfly Pull-ups/Muscle-ups

Metcon:
5 Rounds for time
30 Double Unders (90 Singles)
20 KB Swings (53/35)
10 Dead Lifts (185/135)

WOD for 1.28.16

Strength:

Sumo Dead Lifts
2x5 @ 80%
3x4 @ 90%


Metcon:

400m Med Ball Run (20/14)
10 Power Snatch (95/65)
400m Med Ball Run
20 Power Snatch
400m Med Ball Run
30 Power Snatch

WOD for 1.27.16

Strength:

8 Round Super Set
5-8 HSPU
5-8 Dips (Box or Ring)



Metcon:

20 MIN EMOM
ODD:
1 Push Press + 1 Push Jerk + 1 Split Jerk
EVEN:
5 Thrusters (95/65)