WOD 01.01.2016 Friday

Happy New Year!

Strength

Bench Press – 2 Rep Max

WOD

8 min AMRAP

  • 6 DB Snatch, 70/50#
  • 10 Push-ups

WOD 12.31.2015 Thursday

MOFO

Alternating 5 sets of each exercise

  • 7 DL, (70% of 2 Rep Max)
  • Rest 1 min
  • 7 Thruster, (70% of 2 Rep Max)
  • Rest 1 min

* Start at 70% of 2 Rep Max and build slowly without failing
** Must be ON the minute not CLOSE to minute
*** Reps should be FAST and PERFECT

WOD

12 min AMRAP

  • 30 Double Unders
  • 20 Jumping Split Lunges (10/leg)
  • 10 Cal Row

WOD 12.30.2015 Wednesday

WOD

14.4

14 min AMRAP

  • 60 Calorie Row
  • 50 Wallball, 20#/14# to 9′
  • 40 T2B
  • 30 Power Cleans, 135/95#
  • 20 Muscle-ups

Rest until fully recovered

Strength

Back Squat

  • 3 Rep Max
  • 95% x 3
  • 90% x 3

WOD 12.29.2015 Tuesday

Partner Mash

At 0:00

Randy

  • 75 Power Snatch, 75/55#

6 min cap

At 10:00

7 min AMRAP

  • 20/15 Cal Assault Bike
  • 20 HSPU

At 22:00

8 min AMRAP

  • 4 rope climbs (2:1 strict pull-ups, 4:1 kipping pull-ups)
  • 24 Burpees
Individual WOD

4 min AMRAP

  • 10 Cal Assault Bike
  • 10 HSPU

8 min AMRAP

  • 2 rope climbs (2:1 strict pull-ups, 4:1 kipping pull-ups)
  • 12 Burpees