WOD: January 30, 2015

Warm-up

Tabata Jump Rope:
:20 Fast  (Singles)
:10 Slow (Single)
16 Intervals
Then
BB Complex W/U #75/#55*
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS*
AMRAP: 5 Minutes
Strength
MOFO 5 x 7
1:00 rest between, Stick with one weight for entire workout
Overhead Squat
Bench Press
WOD
Metcon (AMRAP – Rounds and Reps)
Dead Lift  #225/#155
Clean
Front Squat
Jerk
AMRAP: 20 Minutes – Done as a set – If the bar leaves your hands start the round over.
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WOD: January 29, 2015

Warm-up
:20 Plank
:20 Superman
:20 Hollow Hold
4 Rounds
Run/Quad Stretch w/ reach
Run/butt kickers 2x
Run/karaoke
Run/power skips 2x
Run/Spidey 2x
Run/Toy Soldier 2x
Run/inchworm 2x

Strength

Back Squat (5 X 3 E3M )

WOD
20 Min. Time Cap

Metcon (AMRAP – Rounds and Reps)
Row: 1000
Then
15 Ring Push Ups*
15 Ring Rows
5 Rounds for time
*Feet elevated on Box – Rings to height of box.

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