January 20, 2018

Pick your partner Saturday:

For time:  13:00 time cap

60 Box overs (24/20)

   Partner static holds deadlift (135/95)

60 Deadlifts (135/95)

45 Pull Ups

    Partner static holds in front rack position (135/95)

45 Hang Cleans (135/95)

30 HR Push ups

    Partner static overhead hold (135/95)

30 Shoulder 2 Overhead (135/95)

5:00 REST

12:00 AMRAP

30 Ground 2 Overhead (95/65)

20 Toes 2 Bar

30 Ground 2 Overhead (115/85)

20 Toes 2 Bar

30 Ground 2 Overhead (135/95

20 Toes 2 Bar

* max rep G 2 O with time remaining

January 19, 2018

FUN FRIDAY Partner wod:

75 DB Alternating Snatches (40/25)

75 Burpees

75 Calorie Row

75 Wall Ball Sit Ups (20/14)

75 Straight Leg Sit Ups

75 HR Push Ups

January 18, 2018

Complete for time:

21 - 15 - 9 - 6 - 3 of:

Push Presses (135/95)

Deadlift (135/95)

Calories Assault Bike

STRENGTH WOD:  Bench Press 85%  5X3

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