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Monthly Archives: January 2016

Monday, January 25, 2016

For Total Reps, ‘13.1’: AMRAP 17

40 Burpees

30 Snatches 75/45

30 Burpees

30 Snatches 135/75

20 Burpees

30 Snatches 165/100

10 burpees

Remaining Time, AMRAP Snatches 210/120

By |January 29th, 2016|WOD|Comments Off on Monday, January 25, 2016

Saturday, January 23, 2016

For Total Reps

Tabata Row (for Calories)

Tabata Double Under

Tabata Pull-up

Tabata Push-up

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
There is no additional transition time between stations

By |January 29th, 2016|WOD|Comments Off on Saturday, January 23, 2016

Thursday, January 21, 2016

For Time: 21-15-9-6-3

Snatches 115/75

Toes-to-bar

Cashout: 3 Rounds Not For Time

Max L sit Hold

10 Hollow Rocks

10 Weighted Overhead Sit-ups

By |January 29th, 2016|WOD|Comments Off on Thursday, January 21, 2016

Friday, January 22, 2016

Strength, EMOM x 7: 3 Deadlifts

WOD

For Time: 5 Rounds

25 Wallballs 20/14

10 Deadlifts 245/165

By |January 29th, 2016|WOD|Comments Off on Friday, January 22, 2016

Wednesday, January 20, 2016

Strength, EMOM x 7: 1 Clean & Jerk

*Think of this as either strength or practice.
If you are comfortable with the movement, challenge yourself
but within the limits of good technique.
Otherwise, use this as a time to practice the movement with lighter weight
and develop some comfort prior to the workout.

WOD

For Total Reps, ‘11.3’: […]

By |January 29th, 2016|WOD|Comments Off on Wednesday, January 20, 2016

Tuesday, January 19, 2016

Teams of 2, For Total Reps: AMRAP 20

50-40-30-20-10 Kettlebell Swings 70/53

*20 Burpees after every round. If you complete the round of 10 Kettlebell Swings 
and 20 Burpees, return to the beginning.
 

By |January 29th, 2016|WOD|Comments Off on Tuesday, January 19, 2016

Monday, January 18, 2016

Strength, EMOM x 10: 1 Heavy Back Squat

WOD

For Time: 3 Rounds

15 Goblet Squats 70/53

15 Box Jumps 30/24

By |January 29th, 2016|WOD|Comments Off on Monday, January 18, 2016

Saturday, January 16, 2016

For Total Time:

500m Row 
-immediately into- 
4 Rounds

15 Russian Kettlebell Swings 70/53

15 Toes-to-bar 
-immediately into- 
500m Row

By |January 29th, 2016|WOD|Comments Off on Saturday, January 16, 2016

Friday, January 15, 2016

Accessory: 3 Rounds Not For Time

10 Reverse Lunges, total

20 Hip Extensions (weighted, if possible)

50′ Sled Push

WOD

For Time: 5 Rounds

21 Squats

12 Burpees

By |January 29th, 2016|WOD|Comments Off on Friday, January 15, 2016

Thursday, January 14, 2016

For Total Reps: 3 rounds, each round is a 3 minute AMRAP

15 Power Snatches 115/75

10 Power Snatches 135/95

5 Power Snatches 155/105

*rest 3 minutes between AMRAPs

Midline Cash-out: 3 Rounds Not For Time

60 Second Plank (weighted, if possible)

30 Second Rest

By |January 29th, 2016|WOD|Comments Off on Thursday, January 14, 2016

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