WOD for 1.29.20

Skill:
Handstand Push-ups
 
METCON: 
10 Rounds
1 Rope Climb
10 Push Press (95/65)
10 Box Jumps 
WOD for 1.29.202020-01-27T15:03:53-08:00

WOD for 1.28.20

Lift: 
Front Squats
5×10 @ 60% 1RM

or

Find your 1 Rep Max
(For those that missed out last week)

 
METCON: 
3 Rounds
50 Body Squats
25 Push-ups

*5 Pull-ups every minute

WOD for 1.28.202020-01-27T15:03:01-08:00

WOD for 1.27.20

Lift:
Cleans
1) 5x 3 Muscle Cleans
2) 5x 3 Power Cleans
3) 5x 3 Squat Cleans
 
METCON:
100 Double Unders
80 Jumping Lunges
60 Lateral Bar Hops
40 Burpees
20 Dead Lifts (225/155)
WOD for 1.27.202020-01-26T21:26:33-08:00

WOD for 1.25.20

Slog: 
50 Burpees
400m Run
50 Push-ups
400m Run
100 Walking Lunges
400m Run
150 Body Squats
400m RUn
100 Walking Lunges
400m Run
50 Push-ups
400m Run
50 Burpees
WOD for 1.25.202020-01-19T20:03:57-08:00

WOD for 1.24.20

Skill:
Kipping Pull-ups 
 
METCON: 
20 min AMRAP
10 Push-ups
20 Sit-ups
30 Dubs
***Every 2 minutes perform 1 Round of Bear Complex (Power Clean, Front Squat, Push Press, Back Squat, Push Press)
WOD for 1.24.202020-01-19T20:04:32-08:00

WOD for 1.23.20

Lift: 
Sumo Dead Lifts
Find your 5 Rep Max 
 
METCON: 
21-15-9
Hang Snatch (95/65)
Bar Over Burpees
Toes to Bar
WOD for 1.23.202020-01-19T20:05:11-08:00

WOD for 1.22.20

Lift: 
None
 
METCON: 
15min AMRAP
100m Pinch Plate Carry (2×25/15)
15 Dumbbell Burpees (2×45/35)
200m Med Ball Run (20/14)

3 Minutes Rest

12min AMRAP
100m Pinch Plate Carry (2×25/15)
15 Dumbbell Burpees (2×45/35)
200m Med Ball Run (20/14)

3 Minutes Rest

9min AMRAP
100m Pinch Plate Carry (2×25/15)
15 Dumbbell Burpees (2×45/35)
200m Med Ball Run (20/14)

WOD for 1.22.202020-01-19T20:01:06-08:00

WOD for 1.21.20

Lift: 
Front Squats
Find your 1 Rep Max 
 
METCON: 
40-30-20-10
Wall Balls (20/14)
V-ups
WOD for 1.21.202020-01-19T19:59:51-08:00

WOD for 1.20.20

Lift: 
Snatch
5×2 Power Snatch + 1 Hang Power Snatch
3×2 Hang High Pulls + 1 Hang Squat Snatch 
 
METCON: 
5 Rounds
20 Russian KB Swings (53/35)
20 Box Jump Overs (24″/20″)
5 HSPU
WOD for 1.20.202020-01-19T19:58:54-08:00

WOD for 1.18.19

Saturday 1/18 
Slog: 
In Teams of 2
20 Rounds
5 Power Cleans (135/95)
10 Front Squats (135/95)
15 Burpee Box Jumps
20 Cal Row
WOD for 1.18.192020-01-12T21:00:57-08:00