WOD

Jan 30th, 2018

Category: WOD
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WEDNESDAY 01/31/18

For time:
60 Jumping Lunges
40 Russian Kettlebell Swings (53/35)
20 Push-Ups
10 Strict Pull-Ups
800 Meter Run
10 Strict Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings (53/35)
60 Jumping Lunges

Jan 29th, 2018

Category: WOD
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TUESDAY 01/30/18

A.
Three sets of:
Back Squat x 6 reps
Rest 3 minutes
Increase the weight you used last week by at least 5%.
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Thrusters (95/65)
15 Box Jumps (24″/20″)
20 Cal Row

Jan 28th, 2018

Category: WOD
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MONDAY 01/29/18

A.
Four sets of:
Goblet Squat x 6 reps
Rest 45 seconds
100-Foot Farmers Carry
Rest 45 seconds
B.
For time:
30 Russian Kettlebell Swings
15 Dumbbell Presses
20 Russian Kettlebell Swings
10 Dumbbell Presses
10 Russian Kettlebell Swings
5 Dumbbell Presses
Go as heavy as possible on the kettlebell swings!

Jan 26th, 2018

Category: WOD
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SATURDAY 01/27/18

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
6 Strict Pull-Ups
9 Toes-to-bar
12 Burpees
15 Calories of Rowing
17 Russian KB Swings (53/35)

Jan 25th, 2018

Category: WOD
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FRIDAY 01/26/18

A.
Take 20-25 minutes to build to today’s 1-RM Deadlift
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155)
12 Box Jump-Overs (24″/20″)