Monthly Archives: January 2018

1812:

1812: Wednesday 1/24 STRENGTH: push press 6×2 (climbing) no re-dip! A. 10 TGU’s (climbing) B. 3X10 kb clean + press (climbing) C. 15 v-ups to 1 minute plank hold – rest 1 minute X3 rounds D. 3X6 kb thrusters (finish to lockout) no short arms! E. wod: 7 minutes 2,4,6,8,10,12……….. db thruster – load your… Read More »

Category: WOD

1811:

1811: Tuesday 1/23 STRENGTH: f. squat f/rack. 4 4 3 3 2 2 wod: 15.3 Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups // scale 14 pull ups 14 ring dips 50 wall-ball shots 100 double-unders Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9… Read More »

Category: WOD

1810:

1810: Monday 1/22 STRENGTH: 1 C&J – EMOM 10 (climbing) wod: 4RFT 9 squat cleans 95/65 12 pull ups 400 m run

Category: WOD

1808:

1808: Friday 1/19 FT: 200 m run 10 man makers 40/30 200 m run 20 db snatch 40/30 200 m run 30 KTE 200 m run 40 pull ups 200 m run 50 DU 200 m run 60 squats – single 40/30 db Scale: all the running half the reps!

Category: WOD

1807:

1807: Thursday 1/18 STRENGTH: DL 6X2 DL @80% of last weeks effort wod: A. 22 16 10 db snatch 40/30 pull ups Cap 10 minutes B. 21 15 9 wall balls kb swings 53/35 Cap 10 minutes C. FT 1000 m row

Category: WOD

1806:

1806: Wednesday 1/17 STRENGTH: close grip b press 6X3@60% of last weeks effort. wod: EMOM 20 or Death by 20? -pull ups Example: 6,8,10,12,14 strict or 8,10,12,14,16 kipping? -HSPU Example: 1,3,5,6,7 strict or 4,6,8,10,12 kipping -*1 squat Clean Example: 155,160,165,175,180 – Fitness 5 clusters add 1rep each round. -T2B Example: 8,10,12,14,16 If you want to… Read More »

Category: WOD