WODS

25 January 2018

STRENGTH: Split Jerk 3 RM WOD: 3 RFT 25 Box Jumps 25 G2 OH 115/85 (L3) 95/65 (L2) 45/35 (L1) 50 DU's

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24 January 2018

STRENGTH: Back Squat 3 RM WOD: 4 RFT 50 FT OH Walking Lunge 45/25 (L3) 25/15 (L2) 15/10 (L1) 15 KB Swings 70/50 (L3) 50/35 (L2) 35/25 (L1) 20 Wall Balls 30/20 (L3) 20/12 (L2) 12/12 low (L1) 5 HSPU's

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23 January 2018

STRENGTH: Oly - Hang Full Snatch 2 RM WOD: AMRAP 6 Minutes 3 Power Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1) 6 Push Ups 9 Air Squats *Rest 2 minutes and repeat 2 more times

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22 January 2018

STRENGTH: Bench x 5 @ 70/75/80 WOD: 6 RFT 6 Push Press 165/100 (L3) 115/85 (L2) 65/45 (L1) 24 Sit-Ups 24 Walking Lunge Steps

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20 January 2018

Death by Partner: Kettlebell Swings (50/35) In Partners complete the following: Partner A - 2 Rep in the 1st Minute Partner B - 4 Reps in the 2nd Minute Partner A - 6 Reps in the 3rd Minute Partner B - 8 Reps in the 4th Minute Partner A - 10 Reps in the 5th Minute...

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19 January 2018

STRENGTH: Squat x 10 @ 60/65/70% WOD: JT 21-15-9 HSPU (L3) box from feet (L2) box from knees (L1) ring dips (L3) banded (L2) floor assist (L1) push ups

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18 January 2018

STRENGTH Deadlift x4 @ 65/70/75/75 WOD: 5 Rounds For Time 10 Burpees 15 OH Squats 115/85 (L3) 95/65 (L2) 45/35 (L1)

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18 January 2018

STRENGTH Deadlift x4 @ 65/70/75/75 WOD: 5 Rounds For Time 10 Burpees 15 OH Squats 115/85 (L3) 95/65 (L2) 45/35 (L1)

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17 January 2018

STRENGTH Split Jerk x 5 @ 70/75/80 WOD: AMRAP 15 Min 15 Wall Ball 30/20 (L3) 20/12 (L2) 12/12 low (L1) 10 T2B 5 Hang Power Cleans 135/95 (L3) 95/65 (L2) 45/35 (L1)

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16 January 2018

STRENGTH: Back Squat x 5 @ 70/75/80 WOD: AMRAP 10 Min 10 Front Rack Lunges (L3) 135/95 (L2) 95/65 (L1) 45/35 10 Push-ups

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15 January 2018

STRENGTH: Bulgarian Split Squats x5 x3 @ heavy WOD: 4 Rounds For Time 20 Double Unders 20 KB Snatches 50/35 (L3) 35/25 (L2) 25/15 (L1) 10 Burpees

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13 January 2018

Let's Get Complex With a Partner - 15 Min AMRAP of: 1 Barbell Complex @ 115/75 (3 Deadlift, 3 Hang Power Clean, 3 Shoulder to OH) 10 Pistols (5 per leg) If you start the Barbell complex you must finish it. If not performing the complex, hold a plank till your partner...

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