WOD

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January 23, 2020

EMOM x 3:

Min 1: Max Bike Calories

Min 2: 10 Box Step Ups 24/20” 22.5/15kg

Min 3: Max Row Calories

Min 4: Max Ring Muscle Ups in 30 sec (or Ring Rows 15 sec/Push Ups 15 sec)

Min 5: Wall Climb in 30 sec

Min 6: 5 DB Hang Clean and Jerk/side 22.5/15kg

ShredWOD

For Time:

50 Wall Ba...

January 22, 2020

EMOM 8 min:

Hang Power Snatch + Hang Squat Snatch

10 Min to find 1RM Squat Snatch

January 21, 2020

For Time:

12 Burpees

12 Thrusters 50/35kg

12 Burpees

12 Hang Power Snatch 50/35kg

12 Burpees

12 Push Jerk 50/35kg

12 Burpees

12 Hang Squat Cleans 50/35kg

12 Burpees

12 Overhead Squats 50/35kg

ShredWOD

3 rounds:

Row 300m sprint

Rest 1:1

January 20, 2020

Deadlift 

3-3-3-3

AMRAP in 10 min:

6 Deadlift 100/70kg

12 Pull Ups

24 Double Unders

January 19, 2020

Back Squat Waves

4 Light (about 60% 1RM)

3 Medium

2 Med - Heavy

Rest

4 Medium

3 Med - Heavy

2 Heavy

Rest

4 Med - Heavy 

3 Heavy

2 Heavier

Rest

3 Rounds for Time:

50 Air Squats

10 Clean and Jerk 60/42.5kg

Time Cap of 10 min

ShredWOD

AMRAP in 7 min:

800m Assault Bike

10 Jumping Lunges

10 GHD...

January 17, 2020

Partner ‘Holleyman’

30 rounds for time: (Complete one round each, then swap)

5 Wall Balls 20/14lb

3 Handstand Push Ups

1 Power Clean 102.5/70kg

January 16, 2020

AMRAP in 14 min:

30 Double Unders

15 Hang Power Snatch 42.5/30kg

10 Toes to Bar

5 Devil’s Press 22.5/15kg


 

ShredWOD

3 Rounds for Time:

10m Overhead Lunge 42.5/30kg

30 Sit Ups


 

January 15, 2020

Tabata Mash Up

Row Calories

Alt DB Snatch 22.5/15kg

V Up

Ball Slam 15/12kg

Wall Climb

January 14, 2020

EMOM for 8 min:

Hang Power Clean +Hang Squat Clean

Spend 10 min working up to a 1RM Clean

ShredWOD

21-15-9

Assault bike

Row

Ski

January 13, 2020

Push Jerk

3-3-3

For Time:

21-15-9

Push Jerks 50/35kg

Lateral Burpees over the Bar

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