Monday 01/09/17 

WOD - For time:
10 rounds of:
5 Push-ups
5 Pull-ups
Rest 2 mins
-- then --
5 rounds of:
10 Deadlifts, 185/115 lbs
10 AbMat Sit-ups
Rest 2 mins
-- then --
2 rounds of:
25 Thrusters, 95/65 lbs
25 Box Jumps

Tuesday - 01/10/17

6 rounds, 1 min per station, of:
Row (calories)
Burpee
Double Under
Rest 1 min

Perform this like "Fight Gone Bad," by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.


Wednesday - 01/11/17

5 rounds for time of:
2 Deadlifts, 135/95 lbs
2 Power Cleans
2 Front Squats
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
2 Snatches
15 min Cap
- Scale as needed
- The idea is one smooth unbroken complex each round.

Thursday - 01/12/17

WOD - 6 rounds for time of:
3 Push Jerks, 125/85 lbs
6 Toes-to-bars
9 Handstand Push-ups
 

Friday - 01/13/17

Complete as many rounds as possible in 12 mins of:
5 Kettlebell Snatches
5 Kettlebell Snatches
10 Burpees
5 Kettlebell Clean & Jerks
5 Kettlebell Clean & Jerks
10 Ball Slams

Saturday - 01/14/17


Community WOD

Sunday - 01/15/17
 

Open Gym