Monthly Archives: January 2015

WOD: January 28, 2015

Warm-up
Run/Quad Stretch w/ reach
Run/butt kickers w/ windmills 2x
Run/karaoke
Run/power skips w/back slaps 2x
Run/Perfect Stretch
Run/Toy Soldier 2x
Run/inchworm 2x
PVC PT

Strength

Deadlift (OTM MOFO)

Thruster (OTM MOFO)

WOD
Score is Total Weight for Both

Metcon (Weight)
Snatch Complex

6:00 to Establish max weight
Snatch + Hang Snatch + 2 OHS
(Bar may not touch the ground or set starts over)

Rest 2:00

Clean & Jerk Complex

6:00 to Establish max weight
Clean + Hang Clean + 2 Jerks
(Bar may not touch the ground or set starts over)

WOD: January 27, 2015

Warm-up

Tabata Jump Rope:
:20 Fast  (Singles)
:10 Slow (Single)
8 Intervals
Then
BB Complex W/U #75/#55*
DL/HHCL/FSQ/P/PP/PJ/BSQ/OHS*
AMRAP: 5 Minutes
*You may add weight or scale based on your needs.
**3 Reps of exercise
Strength
15:00 TC
Choose your weight and do the same for the entire exercise. Take a Full 1:00 rest between.
Back Squat (5 x 10 MOFO)
Shoulder Press (5 x 10 MOFO)
WOD
Metcon (Time)
50 DUs
50 Kettle Bell Thrusters 53/35
50 Ring Dips
50 DUs
Extra Credit
Choose Only 1
Metcon (AMRAP – Reps)
1:00 of DUS
Scaled – Singles
Metcon (AMRAP – Reps)
1:00 of Deadlift
RX 205/125
Scaled 135/95
Metcon (AMRAP – Reps)
1:00 of Hang Cleans
RX 205/125
Scaled 135/95
Metcon (AMRAP – Reps)
1:00 of HSPU
Must have 2 – 25# plates and an Abmat
No Scaling Options for this
Metcon (AMRAP – Reps)
1:00 of KB Swings 53/35