1.31.15

Partner wod
Complete reps WHILE partner holds isometric movement.

300 single unders (6min AMRAP)
Partner A- Plank pose
Partner B- Double unders

75/2 box dips 1 dip 4min AMRAP
Partner A- Handstand hold
Partner B- Ring Dips

150 reps total (7min AMRAP
Partner A- Wall sit
Partner B- Abmat sit ups

100 reps (5 min AMRAP
Partner A- Superman
Partner B- Box jumps (24/20)

100 reps 5 min AMRAP
Partner A- Hang from pull up bar
Partner B- Med Ball Front Rack walking lunges (20/12)

Bonus WOD
60
Partner A- Hold bar (135/95)
Partner B-Clean and jerks

1.30.15

Snatch balance
1-1-1-1-1-1-1-1-1-1

Metcon
12-9-6-3
Bar complex (135/85)
400m run between sets
1 rep= deadlift, hang clean, push jerk, front squat

1.29.15

Skill
Max L sit
Max L pull ups
*3 attempts with a running clock

8 minute AMRAP
10 kb cleans (1.5/1 pood)
10 kb strict press (1.5/1 pood)
10 kb reverse lunges in front rack

25 minute time cap
40 cal row
30 Thrusters (95/65)
20 burpee box overs (24/20)
10 muscle ups (sc=2 pull up, 2 push up)
20 burpee box overs
30 Thrusters
40 cal row

1.28.15

Strength
Strict Shoulder press- 1-1-1-1-1
Push press- 3-3-3-3-3
Push jerk- 1-1-1-1-1

Metcon
“Angie”
100 pull ups
100 push ups
100 sit ups
100 Air squats

Elite-perform with 40# vest

1.24.15

Skill
Double unders

Metcon
25min partner AMRAP
5 partner deadlift (365/225) (275/165)
10 over the partner plank jumps
15 sit up ball toss
20m wheel barrel walk
.25 mile run (200m each)

1.23.15

Strength
Overhead holds
1 @ 70-75% 1RM Jerk
1 @ 80-85% 1RM Jerk
1 @ 90-95% 1RM Jerk
*Hold in full overhead lockout position for up to 30 seconds.*

MetCon
1500m Row buy in then…
21 Burpees
42 KB Swings (2.5/1.5 pood)
15 Burpees
30 KB swings (2.5/1.5)
9   Burpees
18 KB swings (2.5/1.5)
150 Double under buyout

1.22.15

Skill
Rx=1600m run
Sc=800m run

Metcon
11 minute AMRAP
5 back squats (225/135)
1 Farmer Carry (Down & Back) (70/40)
21 Double unders

Rest 3min

11 min AMRAP
10 sumo deadlift high pull (95/55)
10 second L-Sit hold

Rest 3min

Max plank
>3 minute= 10 wall walk
>5 minute= 5 wall walk
<6 minute= 0 wall walk

1.21.15

Strength
Close Grip Bench Press
10 rep warm up set
5-5-3-3-1-1

StrengthCon!
Power Clean Down Ladder (155/85)
12-10-8-6-4-2
*Perform 2 Rounds of Cindy between each set of cleans.
1 Round of Cindy=
5 pull ups
10 push ups
15 Air squats

1.20.15

Strength/Skill
Front squat: 3-3-3-3-3
Max Broad Jump
*attempt max broad jump immediately following sets of front squats

Metcon
5 minute EMOM
5 HSPU
5 Burpee box jumps (24/20″)

Rest 1 min

6 minute EMOM
6 push press (135/85)
6 Back rack step Ups (135/85) (20/20″)

Rest 2min

7 minute EMOM
7 Jerks (165/105)
7 Box jumps (30/24″)

Bonus WOD
*immediately after the last EMOM perform 500m row for time

1.19.15

Skill- Double unders (10min cap)
Rx-Max unbroken double unders

Metcon
12min AMRAP
200m run
5 deadlifts (275/135)
4 pistol squats

Rest & set up

18min AMRAP
1-2-3-4-5….9-10-11-12…
Burpee knees to elbow
Squat Snatch (155/95)