Friday January 31, 2014

WOD

A. Back Squat 85%x5x3sets

B. 10 Minute Ladder
   2 Burpee
   2 Pull-Up
   4 Burpee
   4 Pull-Up
   6 Burpee
   6 Pull-Up
   ...

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Thursday January 30, 2014

WOD

A. Strict Press 1-1-1-1-1

B. Push Press Same Weight 3xMax Reps

C. EMOTM 5 Min
   15 Wall Ball
   EMOTM 5 Min
   40 D-U
   EMOTM 5 Min
   15 KBS 1.5/2p

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Wednesday January 29, 2014

WOD

A. Muscle-Up/Strict Pull-Up

B. Open WOD 11.2
   15 Minute AMRAP
   9 Deadlifts 45/70kg
   12 Push Ups
   15 Box Jumps 20/24"

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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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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