The WOD's

WOD: Tuesday

WODs January 16, 2017

Three rounds for reps:
1 min. Wall Ball 9/6kg
1 min. Power Clean 40/30kg
1 min. Lunge 20/15kg
1 min. Push Press 40/30kg
1 min. Ball Slam 12/9kg
1 min. Rest

WOD: Monday

WODs January 15, 2017

A. Choose 1 of the following:
1. EMOM x 10: Pull-ups/Muscle-ups
2. 5 sets max reps: Pull-ups/Muscle-ups
3. 100 Pull-ups/30 Muscle-ups

B. For time: 100 Kettlebell Swings
*5 Burpees at the start of each minute.

WOD: Saturday

WODs January 13, 2017

“16.2”
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans
Stop at 20 minutes.

WOD: Friday

WODs January 12, 2017

A. Bench Press 10-10-10-10
*Use the heaviest weight possible for each set.

B. Gymnastic Practice
*Parallette progressions.

WOD: Thursday

WODs January 11, 2017

Three rounds for time of:
30 Ring Rows (feet elevated)
30 Power Clean 50/35kg
Run 600m

WOD: Wednesday

WODs January 10, 2017

A. Five sets:
1 Shoulder Press
3 Push Press
5 Push Jerk
*Aim to increase on each round.

B. AMRAP in 7 min:
5 Hand Release Push-ups
15 Double-unders
5 Burpees
15 Double-unders

*Compare to last time – here.

WOD: Tuesday

WODs January 9, 2017

A. Front Squat 7-7-7-7
*Pause in the 1st and 7th rep for at least 1 sec.

B. Three rounds for time of:
25 Wall Ball 9/6kg
Run 200m
Walking Lunge 30m 20/15kg
Run 200m

WOD: Monday

WODs January 8, 2017

A. Work to a heavy Snatch

B. Open Workout 16.3
AMRAP in 7 minutes of:
10 Power Snatch 35kg/25kg
3 Bar Muscle-ups
*As always scaling options will be available for those unable to do Bar Muscle-ups.

WOD: Saturday

WODs January 6, 2017

In 30 minutes:
Run loop.
AMRAP (in remaining time) of:
Clean & Jerk (heavy)
*Heavy = 1 lift every 45-60 sec.

WOD: Friday

WODs January 5, 2017

A. Deadlift 3-3-3-3-3-3-3

B. Farmers Carry 400m
*50 Squats each time you break.
*You choose the weight and implement.