Monthly Archives: January 2018

WOD for 2.1.18

Strength:

Dead Lifts
5x4 @ 90% 1RM



Metcon:

30 Power Snatch (95/65)
200m Med Ball Run (20/14)
20 Hang Power Cleans
200m Med Ball Run
10 OH Squats
200m Med Ball Run

WOD for 1.31.17

Strength:

1) Pendlay Rows
5x10

2) Ring Dips
5x6




Metcon:

20-15-10-5
Burpee Box Jumps (24"/20")
USA KB Swings (53/35)
Push-ups

WOD for 1.29.18

Strength:

Snatch
1) 4x 1 Hang Squat Snatch + 1 Squat Snatch
2) 3x3 Hang Power Snatch




Metcon:

15min AMRAP
20 Duble Unders
5 Toes to Bar
5 Dead Lifts (225/155)

*At the start and every 5 minutes (0:00, 5:00, 10:00) perform
20 Bar Facing Burpees

WOD for 1.27.17

Strength:


Metcon:
Slog:
3 Rounds
100 Double Unders
15 Dead Lifts (185/135)
200m Run

3 Rounds
50 Squat Jumps
10 Power Cleans (135/95)
200m Run

3 Rounds
25 Burpees
5 Power Snatch (95/65)
200m Run