WOD 01.31.15 Saturday

WOD

20 min AMRAP @ 225/155#

  • 1 Deadlift
  • 1 Clean
  • 1 Front Squat
  • 1 Jerk
Extra Credit MOFO

Alternating, 5 sets of each exercise to completion

  • 7 OHS, (80% of 2RM)
  • Rest 1 minute
  • 7 Bench Press, (70% of 2RM)
  • Rest 1 minute

* Start at 70% of 2 Rep Max and build slowly without failing
** Reps should be perfect and fast

Extra Credit
  • Pull-Up/Dip Complex – Bravo

For this week’s Bravo, perform strict C2B and
banded strict ring dips (double looped) anchor
with 100# DBs. Make sure tension is still active at
bottom of dip.

* 12 min cap to perform all 6 grip variations on C2B

WOD 01.30.15 Friday

MOFO

10 min ON the minute

  • Odd: 3 Deadlifts, (80% of 3 rep max)
  • Even: 3 Thrusters, (80% of 3 rep max)

* Start at 80% of 3 rep max and build slowly without failing
** Must be ON the minutes, not CLOSE to the minute
*** Reps should be perfect and fast

WOD

:30 on/:30 off x 6 rounds

  • Air Dyne
  • Power Clean and Jerk, 135/95# (scale for Touch-and-Go)
  • Box Jump Overs, 24″/20″

Games Track complete box jump overs, 24″/20″

WOD 01.29.15 Thursday

WOD

Every 3 min x 10 rounds

  • 15/12 Calorie Row
  • 12 Wall Balls, 20/14#
  • 9 T2B
Core/Accessory
  • 3 x 30 GHD Sit-ups (scale as needed)
  • 3 x 20 Hip Extensions (scale as needed)

WOD 01.28.15 Wednesday

MOFO

Alternating 5 sets of each exercise to completion

  • 10 Back Squats, (60% of 2 Rep Max)
  • Rest 1 minute
  • 10 Presses, 60% of (2 Rep Max)
  • Rest 1 minute

* Start at 60% of 2RM and build slowly without failing
** Reps should be perfect and fast

WOD

15 min AMRAP

  • 15 Cal row
  • 10 Box Jumps, 30″/24″
  • 5 Push Jerks, 185/120#