WOD

WOD 1/17/19

Strength: Push Jerk Review 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 reps added weight GOAL: Heavy 1 Rep   WOD: Karen 150 Wall Balls 12 minute cap.

WOD 1/16/19

Strength Hang Power Clean Review then: Barbell Complex: 5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk Go as heavy as possible on complex in 16 min.   WOD: 20 Min Cap. 27-21-15-9 Hang Power Cleans (95/55) Burpees Over Bar Sit-Ups

WOD 1/15/19

Strength Strict Press 10 sets of 5 reps Start with empty bar, add slight weight with each attempt   WOD: For Time: 2000M Row

WOD 1/14/19

Strength Push Press 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight GOAL: 3 Heavy Reps   WOD: min 1: wall balls min 2: kb swing min 3: cal row min 4: double unders min 5: REST

WOD 1/13/19

Strength Back Squat Empty Barbell x 10 reps 25% of 1 Rep Max x 8 reps 50% of 1RM x 5 reps 60% of 1RM x 4 reps 70% of 1RM x 3 reps 80% of 1RM x 2 reps 90% of 1RM x 1 rep   Benchmark "Cindy" AMRAP 20 Min 5 Pull-Ups 10 Push-Ups 15 Air Squats (compare to 12/19/18)...

WOD 1/12/19

Strength Back Squat 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep with added weight 1 rep with added weight GOAL: 1RM   WOD: 20 Min AMRAP: team of 2 40 Wall Balls (switch every 5) 20 Burpee Box Jump Overs (switch...

WOD 1/11/19

Strength Barbell Complex: 1 Hang Power Snatch + 2 Overhead Squats Raise weight with each attempt Attempt at least 5x Goal: 1 Heavy Complex   WOD: 5 Rounds For Time: 12 Deadlifts 9 Hang Power Snatches 6 Overhead Squats

WOD 1/10/19

Strength Power Clean 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight 1 rep added weight GOAL: Heavy 1 Rep   WOD: AMRAP 15 Min: 20 Double Unders (50 Singles) 15 Power Cleans 10 Burpees Over...

WOD 1/9/19

Strength: Thruster 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight 3 reps added weight GOAL: Heavy 3 Reps   WOD: 18 min cap 8 rounds: 8 Toes-To-Bar 8 Thrusters (empty bar, 45/35) 12 Overhead Lunges...

WOD 1/8/19

Strength Deadlift 10 reps empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 3 reps with added weight GOAL: 3 Heavy Touch And Go Reps   AMRAP 18 Min: 6 Cal Row 9 Box Jumps (24/20) 12 Deadlifts (95/55) 15 Wall Balls...

WOD 1/7/19

STRENGTH Hang Power Clean 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight 3 reps added weight GOAL: heavy 3 reps   WOD: 5 Rounds: 10 Deadlifts 10 Hang Power Cleans 10 Wall Balls 5 Cal...

WOD 1/6/18

Strength Hang Squat Snatch 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight GOAL: Heavy 3 Reps (bar does not touch floor)   WOD: AMRAP 18: 5 Hang Squat Snatch 10 Burpee Over Bar 15 KB...

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