January 17, 2018

Complete 9 rounds for time of:

7 Hang Squat Cleans (125/85)

7 Burpee Box Jumps (24/20)

STRENGTH WOD:  Deadlift 80%  5X3

January 16, 2018

Complete 5 rounds for time:

500 Meter Row

30 KB Swings (70/55)

20 Calorie Assault Bike

30 Jump Pull Ups

*40:00 time cap

Strength wod:  Clean & Jerk  75%  5X41

January 15, 2018

Complete for time:

10 Muscle Ups

25 Thrusters (75/55)

1000 Meter Row

25 Thrusters

10 Muscle Ups

Strength Wod:  Front Squat  1 rep max

 

January 13, 2018

Pick your partner Saturday

wod #1:  12:00 

30 Ground to overhead (95/65)

20 Toes to Bar

30 Ground to overhead (115/85)

20 Toes to Bar

30 G to O (135/95)

20 T 2 Bar

Max rep G to O (155/105) with time remaining

Score = total reps

5:00 REST

WOD #2:  12:00

150 Calorie Row & 150 DB Thrusters (35/25)

 

 

 

January 12, 2018

Complete as many rounds as possible 30 Minutes:

20 Medicine Ball Squat Cleans (20/14)

60 Double Unders

200 Meter Row

 

Strength wod:  Snatch 90%  5X1