January 11, 2018

Wod #1:

8:00 AMRAP of:

8 Power Cleans (135/95)

8 Box Jumps (24/20)

4:00 REST

Wod #2:

8:00 AMRAP of:

5 Hang Cleans (135/95)

5 Box Jumps (24/20)

 

Strength wod:  Bench press  85%  5X3

January 10, 2018

Complete as many rounds as possible in 20 minutes:

5 Power Snatches (95/75)

15 Overhead Lunge Steps (45/25)

20 SL Sit Ups

3 Rope Climbs

Strength wod:  Clean & Jerk  75%  5X4

 

January 9, 2018

"Tumilson" with a ROW:

Complete 8 rounds for time:

200 Meter Row

11 Dumbbell burpee Deadlifts (40/55)

Strength wod:  Bench Press  85% 5X3

January 8, 2018

  • Complete 6 rounds for time:
  • 400 Meter Row
  • 7 "L" Pull Ups (sub-14)
  • 5 Clean and Jerks (185/125)

Strength wod:  Front Squat  1 rep max

January 6, 2018

Blind Draw Partner Wod:  8:50am draw

Complete for time:

100 Wall Balls (20/14) 10'/9'

100 Calorie Row

100 KB Swings (55/35)

100 Calorie Assault Bike

100 DB Alternating One arm Hang Snatches (35/25)

100 DB One Arm Alternating Push Presses (35/25)