WOD

Friday, January 17, 2020

Snatch
1RM

Clean & Jerk
1RM

Novice or not testing:

3 Sets
8 RDL
20 Reverse Lunge
Plank

4 Rounds EMOM
1- Bike
2- 20 Ab Mat Sit Ups
3- Sled Drag
4- Push Ups

Thursday, January 16,2020

AMRAP in 20 min:

400m Row
Then 4 rounds:
5 Deadlift
4 Hang Power Clean
3 Front Squat
2 Push Jerk

* Snatch and C& J tomorrow –  Rest or deload if testing.
*1:00PM Reminder – sign in online before 10AM if your are attending.

Wednesday, January 15, 2020

Push Press
1 RM

AMRAP in 4
10 Push Press
10 C2B
Rest
AMRAP in 4
10 Box Jump Step Down
5 Renegade Row

Tuesday, January 14, 2020

Front Squat
1RM

For Time:
12 Laps DBall or Sandbag Carry
3 Burpee Over Ball/ Bag on Every minute

Monday, January 13, 2020

5 Rounds
2 Laps Farmers Carry
10 DBL KB Deadlift
20 KB Swings
10 KB Walking Lunge
20 Wall Balls
Rest

Sunday, January 12, 2020

3 Sets
8 SA Seated Press
Rest
10 Reverse Grip Barbell Row
Rest
Length Sled Face Pull
Rest

Teams of 2, Complete 10 Rounds:
3 Burpee to Target
6 DB Power Snatch
9 Cal Bike

Saturday, January 11, 2020

3 Rounds for Time:

21 Power Cleans
400m Row
Plank = to row time
WOD courtesy of CrossFit.com

Friday, January 10, 2019

High Hang Snatch
4 x 2

Hang Snatch
4 x 1

Snatch
4 x 1

4 Sets
15 GHD Hip Extension
8 DB Lateral Lunge

Thursday, January 9, 2020

AMRAP in 6
1 Length DBall Carry
3 x  DBall to Shoulder + Squat
Rest
AMRAP in 6
45 DUs
15 AB Mat sit ups
Rest
AMRAP in 6
5 HSPU
7 Box Jump

Wednesday, January 8, 2020

Weighted Pull Up

1RM 
3 Rounds 
500m Row 
3 Laps Sled Drag 
10 Devils Press 50/35
Rest