W.O.D.

  • 1.28.15

    Skill: Snatch balance + Sotts Press

    EMOMx10

    Even: 15 Slam balls 30/20

    Odd: Snatch + 2 Overhead squats

    Tomorrow - Deads, HPC, front squats, jerks

  • 1.27.15

    1. EMOMx8 Squat clean + Hang squat clean

    2. Conditioning 

    "Annie" 

    50-40-30-20-10

    Double unders & sit-ups


  • 1.26.15

    1. "Fight Gone Bad"

    3 Rounds of:

    1 Minute for max reps of wallballs 20/14

    1 Minute for max reps of sumo dead high pulls 75/55

    1 Minute for max reps box jumps 20"

    1 Minute for max reps push press 75/55

    1 Minute rest


  • 1.25.15

    Rest Day!  

    For God has not given us a spirit of fearfulness, but one of power, love, and sound judgement. - 2 Timothy 1:v6


  • 1.23.15

    1. Mobility - IT band, hip flexor

    2. EMOM x12

    Odd: 7 Strict press @65%(From ground)

    Even: 60 Double unders/ 100 Singles


  • 1.22.15

    1. Skill: Wallballs + Toes 2 bar

    2. Conditioning:

    1000m Row 

    100 Wallballs

    30 Toes 2 bar

     

  • 1.21.15

    1. Conditioning

    AMRAP 3 Minutes

    100m Run

    10 Power snatches 95/65

    20 Front rack lunges 95/65

    - Rest 2 minutes - 

    AMRAP 5 Minutes

    100m Run

    10 Power snatches

    20 Front rack lunges

    - Rest 2 minutes - 

    AMRAP 7 minutes

    100m Run

    10 Power snatches

    20 Front rack lunges


  • 1.20.15

    1. Conditioning
    Teams of 2
    AMRAP 20:
    30 Lateral Barbell Burpees
    30 Chest to Bar Pull-Ups
    30 Power Cleans*

    *Power Clean weight increases each round.
    Round 1 – 115/85
    Round 2 – 135/95
    Round 3 – 155/115
    Round 4 – 175/125
    Round 5 – AMRAP at 185/135

    2. Mobility - Upper body


  • 1.19.15

    1. Conditioning
    EMOMx8
    Odd: 7 Deads at 65%
    Even: 60 Double unders

    2. Mid-Line Conditioning
    For time:
    25-20-15-10
    Russian KBS, 1.5-pood/1-pood 
    Hollow rocks
    Tuck crunches


  • 1.16.15

    1. Mobility - Posterior

    2. AMRAP 20 min

    5 Pull-ups

    10 Slam balls

    30 Double unders


  • 1.15.15

    1. Mobility - Thoracic

    2. Conditioning

    3 RFT:
    15 Deads, 245/165

    15 Burpees

     


  • 1.14.15

    1. Skill - Snatch 10x1 Snatch 

    2. EMOMx10
    Odd: 10 Overhead Squats, 95/65
    Even: 50 Double unders


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