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WOD Archive for January 2018

January 3, 2018

1. Warm-up

Floss Shoulders

2 Rounds:

10 Power Cleans 95/65

10 Push Press 95/65

 

2. Strength

Push Jerk

5×4 @ 75%

The Push Jerk percentage will build over the cycle. You should focus on improving both technique and strength simultaneously.

 

3. OLY 

Power Clean Singles @65-80%

Drop and Reset

4 Rounds:

:90 on

2:00 off

 

4. Sprint 

5 Rounds:

3 Handstand Push-Ups

6 Kettlebell Swings 70/53lbs

9 Lunge Jumps each Leg

 

Lite Class

AMRAP 30

15 toes-to-bars

50 double-unders

15 power cleans 

15 toes-to-bars

50 double-unders

15 KBS

Rest :90

15 toes-to-bars

50 double-unders

15 S2OH

15 toes-to-bars

50 double-unders 

15 Burpees

 

 

 

 

 

January 2, 2017

Regular Schedule Today

1. Warm-up

Floss Hips

3  Rounds:

15 Sit Ups

15 Box Jumps

2. Strength

Back Squat- 5×5 @ 90% of your 5RM.

3. Met-Con 

AMRAP 12 Minutes

30 Front Squats 135/95lbs

30 Box Jump Overs 24/20″

30 Pull Ups

 

Lite Class

2,4,6,8,10...

Bike for Calories

Sit-ups

Bulgarian Split Squats each Leg

Pull Ups

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