1/31/17

  Warm Up: 100 DU/200 Singles Stretches PVC Work Static Strength: Back Squat 2×7 @ 75% 2×5 @ 80% 2×2 @ 85-90% WOD: For time 18-18-18-18-18 Wall balls 20/15 21-15-12-9-6 Pull upos Then, 18-18-18-18-18 KBS 55/35 21-15-12-9-6...

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1/30/17

Warm up: 400m Run Stretches PVC Work Static Stretch Strength: High Hang Power clean 12 Min to build to a 2RM WOD: 14 Min AMRAP 12 Hang power clean 135/95 9 Push jerks 135/95 6 Burpee box jump over 24/20

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1/27/17

    Warm Up: 400m Run Stretches PVC Work Static Holds Strength: Hang squat clean and jerk 5×1 @ 85% WOD: 12 Min AMRAP 50 DU 10 Thrusters 95/65 50 Deadlifts 95/65 10 Thrusters 95/65 50 Box jump overs 24/20 10 Thrusters 95/65

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1/25/17

  Warm Up: 400m Run 50 DU Stretches PVC Work Static Hold Skill: Rope climbs 3×45 Sec ME WOD: 2 Sets of: 10 Min AMRAP 8 OH Lunges 95/65 8 BFB 8 OH Lunges 8 C2B 1 Min REST

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1/19/17

  Warm Up: 100 DU/200 Singles Stretches PVC Work Static Holds Strength: Front Squat 3-3-2-2-1-1 *Pause 3 Sec at bottom of every rep! WOD: 15 Min AMRAP 16 BR Lunges 135/95 16 Back squats 135/95 16 KBS 55/35

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1/18/17

  Warm Up: 100 DU/200 Singles Stretches PVC Work Static Holds Strength: Push Press 6×3 @ 80%+ WOD: For time 30 Power snatchers 135/95 90 Wall balls 20/14 30 Power snatches 135/95 16 Min CAP

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1/9/17

  Warm up: 100 DU/200 Singles Stretches PVC Work Static Hold Strength: 1 Power clean + 3 Front Squats + 2 Split Jerks 5 Sets @ 75%+ 1RM PC WOD: 4 RFT 10 Power cleans 155/105 12 HSPU 15 Pull ups

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