January 28, 2016

1. Clean + jerk: work up to a heavy triple 2. WOD On the minute for 12:00… Odd: 5 deadlifts @ 70% of best Even: 10 chest-to-bar pull-ups

January 27, 2016

1. How fast can you complete… 21-15-9 Burpee + Step up (or box jump)  Rest 30 sec b/w sets Then rest 2 min at end….  2. How fast can you complete…  21-15-9 Push press (DB, KB or BB) Hanging Knee...

January 27, 2016

1. WOD How fast can you complete 21-15-9? Push press (95/65) Toes-to-bar Rest 2:00 How fast can you complete 21-15-9? Burpee box jumps Rest 30 seconds between rounds

January 29, 2016

Row Intervals Warm up 5 min Row 2 Rounds of: 50 Squats 25 Push-ups 250m Row 50 Walking Lunges 25 Push-up shoulder taps 500m Row 50 KB Swings 25 Star Jumps 250m...

January 26, 2016

1. Front squat: work up to a heavy set of 5, 3, 1*Bar starts on the ground* 2. WOD 4 rounds for quality… 8 RDL 15+15 wt’ed twists 3. Finisher Tabata double-unders Rest 1:00 Tabata plank hold