Tuesday January 28, 2014

WOD

A. Full Snatch + OHS

B. 10 Minute AMRAP
      5 DB Thruster (RH)
      5 Burpees
      5 DB Thruster (LH)
      5 Burpees

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Monday January 27, 2014

WOD

A. Full Clean + Front Squat

B. For 20 Minutes Perform
     Odd Min 5 Clean + 10 Push-Up
     Even Min 5 Strict C2B + 10 Jump Squat

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What Is Your Inner Athlete?

Friday January 24, 2014

WOD

A. Back Squat 80%x6x3 sets 

B. For Time:
     100 Squats
       50 KBS
     100 Switch Lunge
       50 KBS
     100 Squats

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Thursday January 23, 2014

WOD

A. 2 Position Clean + Jerk (ground and knee)

B. 10 Rounds For Reps
     In one minute perform 5 Deadlift, 5 Hang clean, 5 Push Press, Then AMRAP D-U
     1 Minute Rest
*Heavy as possible and score is total D-U

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Wednesday January 22, 2014

WOD

A. Muscle-Up/Strict Pull-Up

B. "Cindy XXX"

     Complete as much as possible in 20 minutes of:
     10 Pull-ups
     20 Push-ups
     30 Squats
     15 Pull-ups
     30 Push-ups
     45 Squats
     20 Pull-ups
     40 Push-ups
     60 Squats
     25 Pull-ups
     50 Push-ups
     75 Squats
     30 Pull-ups
     60 Push-ups
     90 Squats

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Tuesday January 21, 2014

WOD

A. 2 Position Snatch + OHS (floor/knee)

B. For Time:
     21-15-9
     Wall Ball
     T2B
     Box Jump 24/30"

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For God’s Sake, Don’t Listen to Rich Froning

Monday January 20, 2014

WOD

A. Deadlift 5x3sets @80%

B. 12 Minute AMRAP
      4 HSPU
      6 Burpees
    10 KBS 1.5/2p

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Friday January 17, 2014

WOD

A. Back Squat 75% x8x3 sets

B. "Grace" 
     30 Clean & Jerk 45/60

C. 100 Sit-Ups

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Thursday January 16, 2013

WOD

A1. 5 x Max Reps Strict Ring Dips

A2. 5 x Max Reps Strict Ring Row

B. For Time:
     40-30-20-10
     Box Jump 20/24"
     Push-Up Feet on Box

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Wednesday January 15, 2014

WOD

A. Power Snatch

B. 3 Rounds For Time:
     30 Burpees
     25 KBS 1.5/2p
     20 T2B

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