Monthly Archives: January 2017

WOD for 2.1.17

Strength:

1) Strict Pull-ups
5x Max Reps

2) Ring Dips/Box Dips
4x6



Metcon:

3 Rounds for Time
25 USA KB Swings (53/35)
25 Box Jumps
100m Plate OH Carry (45/35)

WOD for 1.31.17

Strength:
Lift:
Front Squats
1) 10min E2MOM
6 Reps @ 70% 1RM

2) Front Pause Squats
5x3 @ 70% 1RM



Metcon:

12min AMRAP
5 OH Squats (95/65)
10 Push-ups
200m Run

WOD for 1.30.17

Strength:
Clean and Jerk
1) 4x1 Hang Power Clean + 1 Hang Squat Clean
2) 4x2 Power Cleans (3 count just above the knees, explode)



Metcon:

3 Rounds for time
21 Bar Over Burpees
15 Wall Balls (20/14)
9 Power Cleans (115/80)