WOD 1/19/18
WOD 1/19/18

WWPF   7 min AMRAP Max Cal Row Max Burpee Box Jumps, 24/20   —-2 min rest—–   6 min AMRAP Max Cal Row Max Deadlifts, 185/123   —-2 min rest——-   5 min AMRAP Max Cal Row Max Russian Twists, 20/14   —-2 min rest——   4 min AMRAP Max Cal Row Shoulder 2

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WOD 1/18/18
WOD 1/18/18

Heavy Thrusters 3-3-2-2-1-1-1   Then:   50 thrusters 45/35 50 Pullups 50 Double Unders 35 Thrusters 35 Pullups 35 Double Unders 15 Thrusters 15 Pullups 15 Double Unders   Post Loads and Times to ZEN and Comments:        

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WOD 1/17/18
WOD 1/17/18

Bench Press: 10 RM 2 x 10 @90%   Then…   17.2 Open WOD Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between

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WOD 1/16/18
WOD 1/16/18

EMOM 7 Minutes 2 Snatch High Pulls 1 Snatch Then…. 21-15-9 Snatch 115/83 HSPU Pam snatching  

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WOD 1/15/18

Back Squat 6 rep Max then 2 sets at 90% 7 min AMRAP Kettlebell Complex 53/35 Right Arm: Deadlift + Clean + Thruster + Snatch + Russian Swing Same with Left Arm alternating each rep of complex. Score is total reps completed in 7 min. Nutrition Seminar January 28th at noon

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Endurance WOD 1/14/18
Endurance WOD 1/14/18

9-12 Open Gym 10 am Olympic Lift Class 11 am Endurance Class 1 Mile Run 30 Burpees 30 Pullups 1200m Run 20 Burpees 20 Pullups 800m Run 10 Burpees 10 Pullups 400m Run

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WOD 1/13/18
WOD 1/13/18

Cardio Freak AMRAP 10 Minutes Max Calorie Row 2 Min Rest AMRAP 10 Minutes Annie Ladder 10-20-30-40-50-60-70….. Double Under Sit Up 2 Min Rest AMRAP 10 Minutes 15 Wall Balls 15/10 Cal Bike Good luck to Riley and Evan at Wodapalooza this weekend!

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WOD 1/12/18
WOD 1/12/18

7 Min EMOM Power Clean  + Hang Power Clean + Push Jerk   Then…   WWPF AMRAP  21 Min   30 Clean & Jerks, 135/93 40 Toes 2 Bar (Partner Hangs) 50 Alt Box Jumps, 24/20   20 Clean & Jerks, 185/123 40 Toes 2 Bar 50 Alt Box Jumps   10 Clean & Jerks,

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WOD 1/11/18
WOD 1/11/18

Front Squat 3-3-3   then:   5 Rounds of:   15 Front Squats (95/63) 15 Ring Pushups 15 Med Ball Situps (20/15)   Post Loads and Times to Zen and Comments:  

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WOD 1/10/18
WOD 1/10/18

Bench Press: 10rm 2 x 10 @90%   Then…   For Time:  Row 1000m 3 Legless Rope Climbs 50 Alt Pistols 2 Legless Rope Climbs 25 Deadlifts, 225/163 1 Legless Rope Climb         ORDER WEDNESDAY FOR SUNDAY PICK UP    

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WOD 1/9/18
WOD 1/9/18

EMOM 7 Minutes 3 Hang Snatch (Power or Squat) 65%+ Then….. AMRAP 17 Minutes 10 Ring Or Bar Muscle Ups 20 Power Snatch 115/83 50 Wall Balls 80 Double Unders  

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WOD 1/8/18

Find your 6 Rep Max Back Squat then perform  2 sets at 90% 10 min Ladder start with 3 reps, then 6, 9,… Sumo Deadlift High-Pull 70/53# KB KB Swing 70/53 KB Ring Dips

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