2.1.16

A.

Back Squats

3 sets of 20 reps @ 30-50% of 1RM

Rest 2′ between sets

B.

6 Rounds of

Box Jumps

Burpees

Row (calories)

work 30″, rest 15″ at each station

score total repetitions completed

 

By |January 31, 2016|WOD|0 Comments

WOD 1.30.16

A.
Work 10 min (easy)
Wall walk – 2-3 
DL (L) – 7-10 @ 1012
Tuck-up – 9-12 

B.
Work 6 min (moderate)
BXJ sd – 8-10
Wall ball – 6-8
T2B – 4-6

C.
Work 2 min (hard)
Burpees – AMRAP 
*chest to floor, jump must have both feet leave floor at same time, do NOT have to clap over head 
*score is total reps 

By |January 29, 2016|WOD|0 Comments

WOD 1.29.16

A1.
Pull-up negative 
5×3-5 @ 5111
*rest 30 sec 

A2.
Snatch press BTN
5,5,5,5,5

B.
4x
Work 3 min 
Hang power snatch – 5
Squat – 10 
Double under – 30 
Rest 2 min 
*score is total time 

By |January 28, 2016|WOD|0 Comments

WOD 1.28.16

A1.
Front rack rear stepping lunge 
4×6/side 
*rest 30-45 sec 

A2.
Wall walk 
3×4-6

B.
5x
Front squat – 6-8
Push press – 5-7
Burpee over bar – 4-6
Rest 45 sec 
*score is total time 

By |January 27, 2016|WOD|0 Comments

WOD 1.27.16

A.
4x
Work 5 min
Wall ball – 5-8
Push-up – 7-10
KBS (RUS) – 9-12
Rest 2 min

B1.
Wrist elevator
3×2-3
*rest 20 sec

B2.
Hollow rock
3×12-15
*rest 20 sec

By |January 26, 2016|WOD|0 Comments