1.17.18 WOD

Skill/Strength:
Squat Mobility & Pistol Progressions

WOD:
AMRAP in 20 Minutes of:
20 KB Swings – 53/35
20 Ab-Mat Sit-Ups or 10 Toes-to-Bar
20 Pistol Squats (Alternating)

1.16.18 WOD

Skill/Strength:
3×2 Pause (Split) Jerk* @ 80%

then,

1-1-1 Split-Jerk

WOD:
21-15-9 Reps of:
Chest-to-Bar Pull-Ups
Sumo-Deadlift High-Pulls – 95/65

*Each time you break mid-set, complete 30 double-unders before continuing the workout.

1.15.18 WOD

Skill/Strength:
EMOM for 10 Minutes of:
1 Squat Clean + 2 Front Squats

*Same weight for all 10 rounds.

WOD:
AMRAP in 3 Minutes of:
Calorie Bike

Rest 30 seconds.

AMRAP in 3 Minutes of:
Push-Ups

Rest 30 seconds.

AMRAP in 3 Minutes of:
DB Snatch* – 50/35

*Alternate arms after each rep.

1.13.18 WOD

***Sunday Open Gym***
Open gym on Sunday from 10am – noon.

Team WOD (Teams of 2):
2x400m Run (Alternating)
100 Pull-Ups | Static Hang
2x400m Run (Alternating)
100 Partner Wall Balls – 20/14
2x400m Run (Alternating)
100 Burpees | Front Rack Hold
2x400m Run (Alternating)

1.12.18 WOD

WOD:
30 Deadlifts – 155/105
15 Box Jumps – 30/24
25 Deadlifts – 155/105
15 Box Jumps – 30/24
20 Deadlifts – 155/105
15 Box Jumps – 30/24
15 Deadlifts – 155/105
15 Box Jumps – 30/24
10 Deadlifts – 155/105
15 Box Jumps – 30/24

Cool-Down:
NFT:
500m Row

then,

Posterior Chain Mobility