January 31, 2019

Accessory Work:

Back Squat

5-3-1-5-3-1

Bench Press

6 x 6 Building

800m Run TT

*You may do the 800m Run at any time

January 30, 2019

Skill:

Deadlift

3 x 8-Building

WOD:

“Turd Splitter” AKA Jared

3 x 4 Min AMRAP

500m Row

Max Rep Deadlift (225/155)

2 Mins Rest

500m Row

Max Rep Power Clean (135/95)

2 Mins Rest

500m Row

Max Rep Box Jump (30”/24”)

January 29, 2019

Skill:

5 x 5 Overhead Squat from ground-Building

WOD:

20 Min AMRAP (95/65)

400m Run

15 Power Snatch

400m Run

15 OHS

400m Run

15 Squat Snatch

January 28, 2019

Skill:

Work up to a heavy set of 5 Hang Power Clean

WOD:

3 RFT: (155/105)

21 Cal Ski/Bike

12 Deadlifts

15 Cal Ski/Bike

9 Hang Cleans

9 Cal Ski/Bike

6 Push Jerks

January 25, 2019

F U Friday

“Nutts”

10 HSPU

15 Deadlifts (250/175)

25 Box Jumps

50 Pull Ups

100 Wall Balls

200 Double Unders

400m Run w/Plate (45/35)

January 24, 2019

Accessory work day

Front Squat 5-3-1

3 x 200m Farmer Carry

3 x 50ft OH Walking Lunge

January 23, 2019

Skill:

Work up to a heavy set of 3 Power Clean

WOD:

“The Hambone”

800m Row

12 Power Cleans (135/95)

10 T2B

50 Double Unders

400m Row

9 Power Cleans (155/105)

10 T2B

50 Double Unders

200m Row

6 Power Cleans (185/135)

10 T2B

50 Double Unders

January 22, 2019

Skill:

Back Squat

5-3-1

WOD:

For Time: (25 Min Cap)

50 Cal Row

50 Cal Ski

50 Cal Bike

*Every 2 minutes complete 7 burpees

January 21, 2019

Skill:

Snatch Complex:

1 Snatch Grip Deadlift +

1 Hang Power Snatch +

1 Overhead Squat +

1 Hang Squat Snatch

WOD:

4 Min AMRAP (135/95)

5 Hang Squat Snatch

10 Bar Facing Burpees

2 Mins Rest

4 Min AMRAP

10 Power Cleans

20 Pull Ups

2 Mins Rest

4 Min AMRAP

15 Box Jump O...

January 18, 2019

F-U Friday

“The Hammy” (135/95)

1,000m Row

7 Squat Clean & Jerk

50 Push Ups

7 Squat Clean & Jerk

50 Sit Ups

7 Squat Clean & Jerk

50 Box Jumps

7 Squat Clean & Jerk

50 Pull Ups

7 Squat Clean & Jerk

1,000m Run

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