Monday 01/02/17 (Classes 10AM, 11AM and 4PM only)

WOD - 5 rounds for time of:
Run, 200 m
21 American Kettlebell Swings 53/35lbs
15 Wall Balls 20/14lbs
9 Push-ups
 

Tuesday - 01/03/17

Every 1 min for 25 mins, alternating between:
15 Ring Dips
10 Burpee Box Jumps
5 Ground To Overheads, 135/95 lbs
10 Row Calories
15 Medicine Ball Cleans, 20/14 lbs

POST  - Floor Wiper 5x10
Use the same weight for each set.
Rest as needed between sets.


Wednesday - 01/04/17

COMPETITION WODS
SCALED - Complete as many rounds as possible in 6 mins of:
10 Squat Cleans, 75/55 lbs
10 Knees To Elbows
20 Squat Cleans, 95/65 lbs
20 Knees To Elbows
30 Squat Cleans, 115/75 lbs
30 Knees To Elbows
40 Squat Cleans, 125/85 lbs
Score is total amount of reps. Load your own bar after each round. One partner works at a time to chip away at the reps. Tag each other in.

RX - Complete as many rounds as possible in 6 mins of:
10 Squat Cleans, 125/85 lbs
10 Toes-to-bars
20 Squat Cleans, 145/105 lbs
20 Toes-to-bars
30 Squat Cleans, 175/125 lbs
30 Toes-to-bars
40 Squat Cleans, 195/145 lbs
Score is total amount of reps. Load your own bar after each round. One partner works at a time to chip away at the reps. Tag each other in.

REST 4Mins into 2nd WOD

SCALED -10 rounds for time of:
5 Thrusters, 75/55 lbs
5 Burpee Over Bars
5 Power Snatches, 75/55 lbs
Partner 1 completes full round then Partner 2 does full round. Must tag each other in. Continue until finished or time cap of 10 mins

RX - 10 rounds for time of:
5 Thrusters, 115/75 lbs
5 Burpee Over Bars
5 Power Snatches, 115/75 lbs
Partner 1 completes full round then Partner 2 does full round. Must tag each other in. Continue until finished or time cap of 10 mins

Thursday - 01/05/17

 

Pre - "Tabata" - L Sits : 8 x 20 secs / 10 secs
Tabata L Sit

WOD - For Time
9-7-5 reps
Front Squat, 80% 1RM
Burpee
Turkish Get Up Alternating Arm, 24/16 kg

 

Friday - 01/06/17

As many reps as possible in 30 secs of: 6 Rounds
Banded Deadlift, 95/65 lbs

WOD - 3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders
 

Saturday - 01/07/17

Benchmark - Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats
 

Sunday - 01/08/17
 

Open Gym