WOD

Sunday, January 27, 2019

5 Rounds
1- 1R/1L Turkish Get Up
2- 12 Push Ups
3- Rest

AMRAP in 9 Minutes
3 Deadlifts
3 Hang Power Clean
3 Box Jump Over
6 DL
6 HPC
6 Box JO
9 DL
9 HPC
9 Box JO
12…
15…

Saturday, January 26, 2019

5 x 3 minute rounds
10 Front squats
10 Box Jumps
Row for Max Calories
Rest 3:00

Courtesy of CF.com

Friday, January 25, 2019

Clean & Jerk
1-RM

5 Rounds
4 Burpee
8 Box Jumps
1 Length Sandbag Walking Lunge
Rest

Thursday, January 24, 2019

HellzBellz!

AMRAP in 20 Minutes:
Row 400m / 4 Laps Sled Drag
2x
KB Complex Right Arm
KB Complex Left Arm

Wednesday, January 23, 2019

Snatch
1RM

Not Testing:
Hang Snatch
8 x 2

15 – 12 – 9
DB Deadlift
DB Hang Power Clean
DB Jerks

Tuesday, January 22, 2019

Front Squat
1RM

Not Testing
Front
4 X 5

4 Rounds for time:
20 Box Jumps
20 Russian KB Swings
20 Double Unders

Monday, January 21, 2019

3 Rounds
1:00 Rack Left SandBag TGU
1:00 Pull Ups
1:00 Rack Right Sandbag TGU
1:00 Slam Balls
1:00 Row for Calories
1:00 Rest

Sunday, January 20, 2019

Testing Snatch, C & J and Front Squat this week.

Deload
Hang Snatch
8 x 2

8 Rounds
AMRAP in 1:00
10 Burpee Over Bar
Max Hang Power Snatch
Rest

Saturday, January 19, 2019

Teams of 3

AMRAP in 7 min
Lengths Prowler Push

Rest

AMRAP in 7 min
10 Russian KB Swings

Rest

AMRAP in 7 min
200 Row Sprints

Friday, January 18, 2019

Deload, testing next week.

Light Snatch
8 x 1

Light Clean & Jerk
5 x 1

Light Back Squat
6 x 2