January 9, 2014
A1. Wgt/Strict Pull Up 5×3
A2. Ring Dips 5×5
+
AMRAP – 8
20 Russian KB Swing 53/35
30 Double Unders
1 Comments
filed under: WOD
January 8, 2014
EMOM -10
7 TTB
5 Burpees
3 STOH @70-75%
*If you miss completing the work on the minute turn this into an AMRAP-10
+
3 sets for Quality
10 Alt Turkish Get Ups
rest 30s
10 BB Good Mornings
rest 30s
45s-60s Plank (Wgt if necessary)
rest 60s
0 Comments
filed under: WOD
January 7, 2014
A. 2 sets Snatch 1@85%, 1@90%, 1@95%
B. 2 sets C&J 1@85%, 1@90%, 1@95%
+
101 Burpees for time
J/k 
2 RFT
500m Row
50 Wall Ball
1 Comments
filed under: Olympic Lifting, WOD
-
I almost cried because only half of the page loaded…
…then i read the amount of wall balls and started crying fo’ realz.
January 6, 2014
EMOM – 12
Odd – 5-12 CTB Pull Ups
Even – 10-15 Box Jumps 24/20
+
Congrats to all our athletes who finished the Burpee Challenge!
For solidarity’s sake
100 Burpees for time
1 Comments
filed under: WOD
-
Only weird one to say this, but I’m sad I’m missing the burpees!! Yay for the end if the challenge! Congrats!!
January 5, 2014
A. Snatch 5×2 @80%
B. 5 sets Power Clean + Clean + Jerk (3s pause)
+
AMRAP – 6
8 STOH 95/65
12 Jumping Lunges
0 Comments
filed under: WOD
January 2, 2014
EMOM – 10
Odd – 5 TnG Power Clean
Even – 3 Wall Climbs
+
3 RFT
21, 15, 9 DL 275/185
50 Double Unders
25 Abmat Sit Ups
0 Comments
filed under: WOD
I’m glad that there isn’t anything listed that requires a lot of squatting, because my legs are still jelly from this week’s burpees, wall balls, and rowing.