Monthly Archives: January 2019

WOD for 1.12.18

Strength:


Metcon:
Slog:
1 Mile Run

5 Rounds
15 Thrusters (95/65)
25 Sit-ups
35 Double Unders

1 Mile Run

WOD for 1.11.18

Strength:
Turkish Get-ups
5x8/arm


Metcon:

12min AMRAP
10 Push Press (75/55)
10 Burpees over Rower
200m Row

WOD for 1.10.18

Strength:
Dead Lifts
5x2 @ 95% 1RM



Metcon:

4 Rounds
20 Walking Lunges (2x45/25)
20 Sit-ups
10 Push-ups

WOD for 1.9.18

Strength:
5 Round Super Set
8 Bench Press
8 Strict Chin Ups



Metcon:

20min AMRAP
Buy In: 5 Rope Climbs or 30 Pull-ups
50 Double Unders
30 Plate Box Steps (45/35)*
10 HSPU

*Just hold the plate in your arms and have your thigh at parallel when stepping up on the box

WOD for 1.8.18

Strength:

Back Squats
5x6 @ 80% 1RM



Metcon:

7min AMRAP
7 Front Squats (95/65)
7 Knees to Elbow