January 31, 2019

Conditioning: For Time:

50-40-30-20-10

Jumping Lunges

Sit-ups


Cool Down: 4 rounds, not for time
1 minute banded plank

1 min. DB Bicep curls

January 30, 2019

Strength: Bench Press3-3-3-3-3

Conditioning: 5 Rounds for time

8 Dumbbell Hang Clean and Jerk (Left Arm)

8 Dumbbell Hang Clean and Jerk (Right Arm)

12 T2B

20/14 Calorie Bike

January 29, 2019

Conditioning: Teams of 2

10 Rounds

200m run

2 Rope Climb

45 double-unders

10 Box Jump (24/20)

January 28, 2019

Strength: Build to a Heavy Hang Squat Clean

Conditioning: For Time:

1,000 Meter Row

Directly into…

3 Rounds

21 Ring Dips

15 Deadlifts (135/95)

9 Hang Squat Cleans (135/95)

January 25, 2019

Strength: Front Squat 4x4 on the 2 min @ 80-85%

Conditioning: 3 Rounds

400m Run

21 Pull ups

then 

3 Rounds

9 Power Cleans (115/80)

9 Push Jerks

January 24, 2019

Conditioning: For Time:

100 Cal Row

100 Cal Bike

100 Burpees 

*Every 2 min perform 10 Slamballs

January 23, 2019

Strength: Strict Press 5-3-1

Conditioning: 13 min AMRAP

10 T2B

10 Strict Press (95/65)

100' Walking Lunge

January 22, 2019

Conditioning: For Time: 

100 Double Unders, 50 Sit ups, 25 Push ups

80 DU, 40 Sit ups, 20 Push ups

60 DU, 30 Sit ups, 15 Push ups

40 DU, 20 Sit ups, 10 Push ups

20 DU, 10 Sit ups, 5 Push ups

Post WOD: Handstand progressions

2 Rounds 

20 Shoulder taps

30 sec Handstand hold

40 ft...

January 21, 2019

Conditioning:

5 Min AMRAP

Buy-in: 50 Wallballs (20/14)

12 Deadlifts (135/95)

12 Lateral Bar Burpees

-Rest 5 Min.

5 Min. AMRAP

Buy-in: 35 Wallballs (20/14)

9 Deadlifts (185/135)

9 Lateral Bar Burpees

-Rest 5 Min.

5 Min. AMRAP

Buy-in: 20 Wallballs (20/14)

6 Deadlifts (225/155)

6 Later...

January 18, 2019

Good luck to Erin competing at Wodapalooza this weekend!

Strength: Push Press 5-5-5

Conditioning: 3 Rounds
20/17 Cal Bike
20 Thrusters (95/65)

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