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February 13th, 2016

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Today’s WOD

A. Take 15 minutes to build to a tough 3RM deadlift

then…

7 Rds EACH for time with a partner (I go, you go)

5 Deadlifts @ 70% of A

5 C2B pull ups

Notes:

– it’s all about the deadlift today, see where you’re at, stay strong and tight

February 12th, 2016

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Today’s WOD

A1. Push press x 3-5 reps, rest 20 sec

A2. Pull ups @ 21X1, 3-5 reps, rest 90 sec x 4 (add weight as needed to hit reps)

+

For time:

10 wall balls

1 Ring dip

9 Wall balls

2 Ring dips

8 Wall balls

3 Ring dips …. Until 1 Wall ball + 10 Ring dips

Notes:

-For the pull up work Ring rows can be used at tempo if you can’t control hanging from a bar

– sub push ups for dips if you don’t have them yet

– tough week, good way to finish

February 11th, 2016

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Today’s WOD

10 min “Cindy”

5 pull ups

10 Push ups

15 air squats

+

10 sets EACH with a partner of:

30/20 Calorie row

*Switch every time you or your partner completes 30 (males), 20 (females) cals on the rower x 10

Notes:

  • At only 10 minutes, Cindy is hard!

February 10th, 2016

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Today’s WOD

A1. Squat  Clean OR snatch from high hang x 1, mid thigh x 1, floor x 1, rest 1 min

A2. Rope climb x 1, rest 2 min x 6

+

In teams of 2 alternating complete rounds, 10 min AMRAP of:

8 Deadlifts @ 225/155

8 Burpees over the bar

*only switch once you’ve completed a full round

Notes:

– adjust weights per set on cleans or snatches

– burpees over the bar must be two legged jump

February 9th, 2016

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Today’s WOD

A1. Strict press x 4-6 reps, rest 20 sec

A2. Farmers carry x 200’, rest 90 sec x 5

+

5 min AMRAP

4 Strict pull ups

8 Push press @ 95/65

REST 3 min

5 min AMRAP

15 Russian KBS @ 2/1.5

15 Push ups

Notes:

– overall a big shoulder day, be prepared! Add per set on strict press to hit desired rep range (70+% per set)

February 8th, 2016

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Today’s WOD

5 min AMRAP

5 Hang squat clean 135/95 OR,  hang squat snatch 95/65

10 Burpees over the bar

REST 3 min

5 min AMRAP

10 Power cleans @ 155/105

20 Pull ups

REST 3 min

5 min AMRAP

15 Box jump overs 24/20”

30 wall balls

Notes:

– If you can’t do a two legged jump over the bar do your burpees next to the bar

-If you are still working on pull ups you can use ring rows or ½ the reps and go strict, or negatives for ¼ of the reps

– pace yourself, this will get “real” fast!

February 6th, 2016

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Today’s WOD

partner WOD

Buy in 50 burpee box jumps 24/20

3 RDS

50 pullups

40 goblet squats 1.5/1.0

30 sit ups

20 KB clean & jerk 1.5/1.0

10 shuttle runs

Cash out 50 burpee box jumps 24/20