Monthly Archives: January 2015

Sunday, February 1

Sunday, February 1 Warm up: Run/Row/Jump 3 Rounds: 10 KB swings 7 Burpee Tuck Jumps 10 OHS w/bar Strength: Front, Back, or OH squat 4×6 70% WOD: 50 KB Swings 53/35 40 Box Jump Overs 24/20 30 Push Ups 20 … Continue reading

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Sunday, February 1

Strength Class. Sunday, February 1. Warm up 300m Row 3 Rounds 15 Thrusters 5 Pull ups Find a Power Clean 1RM Power Clean + Push Jerk + Hang Squat Clean + Split Jerk 5×2 Clean Pulls 4×3

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Saturday, January 31

Saturday, January 31   WarmUp: 2 rounds of: 10 dual KB squat cleans 10 pistols 10 burpee T2B   WOD #1: (20 minute time cap) 3 squat snatch (115/75) 6 OH walking lunges 3 squat snatch 6 OH walking lunges … Continue reading

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Friday, January 30

Friday, January 30   Warm Up: Banded sprints x 3 each 2 rounds: 7 GHD sit ups 6 med ball cleans 5 ring dips 4 KB windmills (2/2)   Strength:  Back Squat – week #5   WOD: Run 400 m … Continue reading

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Thursday, January 29

 Thursday, January 29   Warm Up: 200m MB run 20 ring rows 20 dual KB front squats 20 GHD sit ups 200m MB run   Strength: Deadlift – week 5   WOD: 8 rounds 8 Ground to OH 105/75 8 … Continue reading

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