1.23.18 WOD

Skill/Strength:
3×5 Deadlift

“x” = same weight (example: 3×5 = 3 sets of 5 reps at the same weight)
“-” = increasing weight (example: 5-5-5 = 3 sets of 5 reps, increasing weight across all 3 sets)

WOD:
AMRAP in 15 Minutes of:
10 Pull-Ups
10 Deadlift – 185/135
10 Burpee Box Jumps – 24/20

1.22.18 WOD

Skill/Strength:
3-3-3-3-3 Thruster

WOD:
10 Thrusters – 135/95
50 Double-Unders
8 Thrusters – 135/95
40 Double-Unders
6 Thrusters – 135/95
30 Double-Unders
4 Thrusters – 135/95
20 Double-Unders
2 Thrusters – 135/95
10 Double-Unders

Post-WOD:
30 Strict Toes-to-Bar

1.20.18 WOD

***Sunday Open Gym***
Open gym on Sunday from 9am – 11am.

Team WOD (Teams of 2):
800m Run (Team)

P1/P2: 150 Hang Power Clean + Lunge + Lunge – 75/55
P2/P1: 30 Rope Climbs

800m Run (Team)

-Athletes do not need to wait for their partner to finish the run before starting their first set.
-Both partners may work at the same time, but must be working on separate movements.
-One movement must be completed before an athlete starts on the second run.

1.18.18 WOD

Skill/Strength:
Handstand Practice

WOD:
Round 1:
20/15 Calorie Row
30 Burpees

Round 2:
20/15 Calorie Row
25 Burpees

Round 3:
20/15 Calorie Row
20 Burpees

Round 4:
20/15 Calorie Row
15 Burpees

Round 5:
20/15 Calorie Row
10 Burpees

-Score each round individually.
-Rest as needed between rounds.
-Complete in under 30 minutes.

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)