WOD 01.30.2016 Saturday

WOD

At 0:00
3 Rounds for time

  • 7 Deadlift, 275/185#
  • 7 Bar Muscle-ups (sub C2B)

Cap 10:00

At 15:00
21-15-9

  • Thruster, 95/65#
  • Burpee Box Jumps, 24″/20″

Cap: 10:00

At 30:00
10 Rounds for time

  • 50 Double-unders (2:1 singles)
  • 1 Rope Climb (sub 3 Strict Pull-ups or Ring Rows with feet on box)

WOD 01.29.2016 Friday

WOD

15.4
8 min AMRAP

  • 3 HSPU
  • 3 Power Cleans 185/125#
  • 6 HSPU
  • 3 Power Cleans 185/125#
  • 9 HSPU
  • 3 Power Cleans 185/125#
  • 12 HSPU
  • 6 Power Cleans 185/125#
  • 15 HSPU
  • 6 Power Cleans 185/125#
  • 18 HSPU
  • 6 Power Cleans 185/125#
  • 21 HSPU
  • 9 Power Cleans 185/125#

Etc., add 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled

8 min AMRAP

  • 10 Push Press, 95/65#
  • 10 Cleans, 115/75# (power cleans)

Strength
10 min EMOM

  • 3 Bench Press (75%)

WOD 01.28.2016 Thursday

Strength

Back Squat – Heavy Single

  • 90% x 1
  • 95% x 1
WOD

:30 on/:30 off x 6 rotating through each station

  1. Double Unders
  2. Russian Swings, 70/53#
  3. Calorie Assault Bike

WOD 01.27.2016 Wednesday

Team WOD (Teams of 3)

“The 12”
24 min AMRAP

  • 12 Burpee Pull-ups
  • 14 Shoulder to overhead, 95/65#
  • 16 T2B

* One athlete must be rowing at all times for the duration of the 24 min
** Record AMRAP and total meters rowed

ROMWOD

20 min ROMWOD