Month: January 2015

WOD Jan 29, 2015

STRENGTH – Back Squat 70% 1RM – 10min EMOM (2 rep/min) CONDITIONING 5 min AMRAP 9 Wall Balls 12 Push ups 15 Sit ups -rest 90 secs- 4 min AMRAP 6 Pull ups 9 KBS (2/1.5) 12 Air Squats -rest 1 min- 3 min AMRAP 3 C2B 6 Burpees 9 Ring Dips

WOD Jan 28, 2015

STRENGTH – Snatch – 10min EMOM, Advanced 1 rep a min @ 70%1RM Beginner Work up to a comfortable 3 rep and use that for the EMOM CONDITIONING – FOR TIME – 400m run – 10 G2OH 155/95 50 DU’s 10 Thrusters 155/95 50 DU’s 10 HPC’s155/95 50 DU’s – 400m run –

WOD Jan 27, 2015

SKILL – complete 10min EMOM of 3 reps of one of the following skills, scale accordingly Rope climbs – Pistols – Muscle Ups (reps vary on ability, BUT do not exceed more than 3 reps per minute of any 1 movement ) CONDITIONING – FOR TIME 20 OHS 135/95 10 Pull-ups 10 Push-ups 10 Ball …
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WOD Jan 26, 2015

STRENGTH – 10min EMOM Clean & Jerk 70% 1RM Advanced – 1 rep/min Beginner – 3 rep/min (use a comfortable weight and focus on form) (Advanced if you do not have a 1RM, then work up to a heavy 2 rep) CONDITIONING 12 min AMRAP 3 DeadLift (275/165) 4 Hand Stand Push Up (strict) 5 …
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WOD Jan 21, 2015

MOBILITY – SCAP Strength Bands STRENGTH – Power Clean 15 mins to work up to a Heavy 3Rep CONDITIONING – THE OLYMPIAN 10 min AMRAP Ground to Overhead 20 @ 95/65 7 Bar Facing Burpee 15 @ 135/85 7 BOB 10 @ 155/105 7 BFB 5 @ 185/135 7 BFB Max Effort @ 205/155


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