1/31/15…WOD

1/30/15…WOD

Warm up:TC

Skill/Strength:

  • Rope Climb Tech.

WOD:

Fot time:

  • Row 500m
  • 75 AB-MAT Situps
  • 50 Wallballs 20/14
  • 25 Deadlifts 165/105
  • 5 Rope Climbs (Scale 10 descend and ascends on rope)
  • 25 Deadlifts
  • 50 Wallballs
  • 75 AB-Mat Situps
  • Row 500m

25 MIN CAP

1/28/15…WOD

Warm up: TC

Skill/ Strength:

12 MINS to Complete

  • 4×3 High Hang Squat Snatch (Work Speed)
  • 4×2 Hang Squat snatch (
  • 4×1 Squat Snatch

WOD:

5 MIN AMRAP (Lurong #2)

  • MAX Single unders/Double Unders/Triple Unders

Rest 2 MINS

5 MIN AMRAP

  • 5 Power Snatch 95/65
  • Run 200′ (100′ down 100′ back)

Rest 2 MINs

5 MIN AMRAP

  • 7 OHS 95/65
  • 7 T2B

 

1/24/15…WOD

Warm up: TC

WOD:

Teams of 2

1 Person is always running 400′ (100′ down 100′ back x2)

15 MIN AMRAP

  • 40 Burpees
  • 40 KB Swings 55/35
  • 40 Air Squats
  • 40 t2B

after AMRAP rest 3 MINS

4 MIN AMRAP max pounds moved Ground to overhead anyway any weight

1/22/15…WOD

Warm up:TC

WOD:

40 MIN EMOM

A:        20 MINS EMOM

  •  3-4 Wall Climbs
  • 10-12 Box Jumps 30/24/20

Start On Wall climbs the first min then go to box jumps the next min and follow the same for second half of workout.

B:        20 MINS EMOM

  • 8-10 Pull-ups
  • 12-15 Wallballs 20/14

 

 

 

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