Month: January 2014

Saturday 140201

  WOD “DT” 12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerk 5 Rounds for Time

140131

  WOD Lunge 10 Steps High Carry (53/35 KB) 10 Front Squats 10 Burpees AMRAP 12 Minutes

Thursday 140130

  WOD 10 Push Up 10 Ring Rows 10 Box Jumps (24/20) AMRAP 10 minutes

Wednesday 140129

  WOD Barbell (185/120) 1 Deadlift 1 Clean 1 Front Squat 1 Jerk AMRAP 20 minutes

Tuesday 140128

  WOD Row 1,000 (Buy in) THEN 21 Ball Slam (30/20) 15 Pull Ups 9 Kettlebell Push Press (53/35) 5 Rounds for Time

Monday 140127

WOD Double KB Swing 3 (53/35) Double KB Front Squat 3 Double KB Jerk 3 Ball Slam 9 (30/20) AMRAP 15 Minutes

Saturday 140125

  WOD “The Seven” 7 Rounds for Time of: 7 Handstand Pushups 7 Thrusters (135/95) 7 Knees to Elbow 7 Deadlifts (245/175) 7 Burpees 7 KB Swings (70/53) 7 Pullups

Friday 140124

  WOD Overhead Squat (1-1-1-1-1-1-1) *Establish 1 rep max* THEN 7 Ball Slams (30/20) 14 American KB Swings (70/53) 21 Air Squats AMRAP 10 Minutes

Thursday 140123

  WOD “Jackie” Row 1,000 m 50 Thrusters (#45/#35) 30 Pullups For Time

140122

  WOD Front Squat (1-1-1-1-1-1-1) *Establish 1 rep max* THEN 12 Hang Power Cleans (#135/#95) 10 Back Squat 8 Shoulder to Overhead AMRAP 7 Minutes

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