Category: WOD
Thursday January 17, 2019 'Friday WOD'

Strength: Front Squats 4-4-4-4

Workout: 3 Rounds For Time

Teams of 2

400m Run **With Band**

50 DB Push Press (50lb./35lb.)

50 Air Squats

50m Sled Push **Moderate weight**

Extra Credit: 3 Rounds

10 Hammer Curls

20 Banded Tricep ext.

30 Hollow Rocks

40 Heel Taps


Thursday January 17, 2019 'Thursday WOD'

Strength: Pause Bench Press 4-4-4-4

Workout: For Time

15-12-9-6-3

Power Snatch RX(75lb./53lb.)

Bar Facing Burpees **OPEN STANDARD, both feet have to come up at the same time**

Pull ups

Extra Credit:

3×12 Reverse Hypers

3x :45sec weighted plank

Wednesday January 16, 2019 'Wednesday WOD'

Workout: For Time

Teams of 2

2 Rounds of,

25/20 Cal. Assault Bike **Partner 1**

2 Rope Climbs **Partner 2**

then,

250 Sit ups

then,

2 Rounds of,

25/20 Cal. Assault Bike **Partner 1**

2 Rope Climbs **Partner 2**

**Both partners work at the same time on the assault bike and rope climbs. Once you complete the 2 rope climbs you’ll wait till your partner finishes the calories. Then you will go on the assault bike and your partner on the rope climb. You cannot move onto the other movement till both have completed the task in hand.

Tuesday January 15, 2019 'Tuesday WOD'

Strength:

Push Press 4-4-4-4

+

30 Plate Twist

Workout: 4 Rounds For Time

800m-600m-400m-200m Run

2 Rounds of,

10 DB Lunges (50lb./35lb)

5 Devil Presses (Same as DB Lunges)

Sunday January 13, 2019 'Monday WOD'

Strength: Box Squats 4-4-4-4

Workout: 17 Minute AMRAP (As Many Rounds As Possible)

CF OPEN 14.4 with a twist

Teams of 2

60 Cal. Row

50 Toes To Bar

40 Wallballs

30 Power Cleans RX(135lb./93lb.)

20 Ring Muscle ups **Scaling will be 30 Chest To Bar**

Thursday January 10, 2019 'Thursday WOD'

Strength: 2 Power Snatches + 1 OHS x4 working sets

Workout: For Time

21-15-9

Thrusters 95lb./63lb.

Pull ups

Extra Credit:

3×8 Bulgarian Split Squats **Per Side

3×30 Hollow Rocks

3×8 Hammer Curls

Tuesday January 8, 2019 'Wednesday WOD'

Strength: Mobility!

Workout: For Time

Teams of 2

120-100-80-60

Calorie Assault Bike/Row/Ski erg

Sit ups


Tuesday January 8, 2019 'Tuesday WOD'

Strength:

Strict Press 5-5-5-5

+

30 Plate Twist

Workout: For Time

12-9-6-3 “Squat Cleans” RX(135lb./93lb.) RX+(165lb./115lb.)

200m Run

36-27-18-9 Push ups

Extra Credit:

1x200m Walking Lunges

Sunday January 6, 2019 'Monday WOD'

Strength: “For Quality”

10-9-8-7-6-5-4-3-2-1

Back Squats RX(185lb./133lb.)

Strict Pull up **Banded or Ring Rows**

Workout: 15 Minute AMRAP (As Many Rounds As Possible)

8 Alternating DB Snatches RX(50lb./35lb)

16/14 Calorie Row/Assault Bike **Switch machines every round**

24 Double Unders

Extra Credit: 3 Rounds

25/20 GHD Sit Ups

20 Calorie Assault Bike

15 Strict Toes To Bar

10 Reverse Hypers

Thursday January 3, 2019 'Friday WOD'

Strength: Push Jerk 8-6-4-4

Workout: For Time

30-20-10 Hand Release Push Ups

60-40-20 Sit Ups

30-20-10 Air Squats

6-4-2 Rope Climbs