2/1 -2/3 WOD

1) Take 15 min to work on gymnastic skills of choice.
2)Amrap 18
Run 800m
30 KBS 32/24 kg
10 Dumb bell cleans
Cool
RestWalk 200m / Stretch / Roll

 

2/2
2) AMRAP15
9 DeadLift 185/120#
12 HR PushUp
15 BoxJump 24″
Cool
RestWalk 200m / Stretch / Roll

 

2/3 WOD

1) StrictPullUp or add weight 5 x 6-10 reps; Rest as needed

2) ForTime
Run 600m
20 KBSnatch 24/16 kg
20 DU
20 BurpeeBoxOver
20 DU
20 KBSnatch 24/16 kg
Run 600m

Cool
RestWalk 200m
Roll / Stretch

1-29 WOD

1. strict Press 5×5

2.AMRAP20

Run 400m

AMRAP
6 Thruster 75/45#
5 HSPU
6 Burpee

** Partner1 runs while the other AMRAPs, switch after run.
Cool

1-28 WOD

1. a 5×3 bench b 4×10 lateral raise

2. Complete as many rounds as possible in 20 minutes of:
5 pull ups
10 push-ups
20 DU

*After every 3 rounds, run 400 meters

1/27 WOD

1. Take 15 min to work to heavy triple BackSquat

2. AMRAP 25

run 400M

15 wall balls 20/14

10 power cleans 95/65

10 bar facing burpees

12/26 – 12/27 wod

1a.Deadlift 5×3

  b 4×10 bent over row

Amrap 15

10 C2b

10 OHS

400 M run/row/bike

12/27

 

1. Take 15 min to back Squat to heavy triple

AMRAP 25

2. run 400M

15 wall balls 20/14

10 power cleans 95/65

10 bar facing burpees

1/25 WOD

Warm up/mobility = see board
3 Sets
8 TnG PowerClean unbroken
Run 400 m @90%
Rest 2 min
+
3 Sets
8 Thrusters tough unbroken
Row 400 m @90%
Rest 2 min
+
AMRAP5
5 HSPU
5 chin ups
15 lunges w/db

1-22 – 1-24 WOD

1. a) 5×3 Bench  b) Lateral raise x8
2. Not Without my medball

Amrap 18:

10 medball clean, 10 wallballs, 10 lunges w/medball,25 medball situps

 

1/23

Emom 8 3 squat clean

12-9-6 Squat clean, burpee bar MU

 

1/24

1. Take 15 min to work on gymnastic skill of choice

2.5×3 Back Squat

3.Amrap15 800M run, 50 hollow rocks

1-18-19 WOD

1-18

5×5 Deadlift

18.0

1-19

1) EMOM 10

Even DB press 6-10

Odd  DU 10-20

 

 

2)Amrap15

10 chest to bar

15 TTB

7 HSPU

3. tabata situps

1-18 WOD

Barbara

 

1-15 & 1-16 WOD

warm up- see board

Pvc pipe: around the world, pass through

plank war with ball. 2 min

1. Bench 5×5 ( 1 more time)

2.20 minutes of:

20 wall balls

30 Hollow rocks
60 double-unders

1-16 WOD

1. Take 15 min to work on gymnastic skill of choice.

2. Three rounds of: 1 min at each station

KBS  53/35 pounds (Reps)
Box Jump, 20/24″ box (Reps)
Lunges (reps)
Row (Calories)

Brains: double burpee 2 squats, 2 pushups

In this workout you move from each of five stations after a minute.The clock does not stop between exercises. A one-minute break is allowed before next round. On call of “rotate”, the athletes must move to next station immediately, total score for total reps.