2/3/15 WOD

1)roll/breakfall/handstands pratice 2)4RFT 3 rope climbs 30,60,90 touchdown shuttle run 10 Hng pwr cleans, 135/95

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February 2, 2015

2/2/15 WOD

1)ME seated shoulder press 2)AMRAP20 10 ring dips 15 CCCT rollouts 30 DU’s  

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February 1, 2015

1/31/15 WOD

1)Snatch highpulls from knee position, 5×5 about 50% max snatch 2)ME snatch balance + OH squat (perform snatch balance to full depth, stand and do OH squat. 3)AMRAP5 15 Shoulder press behind kneck, 75/55 10 Pullups  

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January 30, 2015

1/29/15 WOD

1)DE70 bench, 12×3 2)3 RFT 200’ lunge walk 20 AKB swings, 55/35 10 C2B pull-ups

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January 28, 2015

1/28/15 WOD

1)3RM OH squat 2)ME C&J 3)AMRAP8 2 DL, 80% of Max 4 Box jumps, 38/32 6 Clapping pushups

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January 27, 2015

1/27/15 WOD

1)DE70 F squat, 12×2 EOS do 3 GHD raises 2)AMRAP20 10 GM’s, 135/95 10 parallette walkover pushups 10 pullups 10 toes2bar

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January 26, 2015

1/26/15 WOD

1)Jump rope/Double under practice 2)10 minutes for max reps Muscle ups 3)”Annie” 50-40-30-20-10 of DU’s Situps

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January 25, 2015

1/24/15 WOD

1)ME close grip bench 2)For time: 15 C&J, 135/95 5 Rope climbs 25 Ring dips 50 Wallballs, 20/14 75 pushups 150 DU’s  

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January 23, 2015

1/23/15 WOD

1)ME snatch balance 2)Paused Snatch highpull for technique 3)ME split jerk 4)5 minute 1 rep ladder of: Back squat, 135/95 Burpee  

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January 22, 2015

1/22/15 WOD

1)ME F squat 2) AMRAP20 20 SDHP, 75/55 30 jumping pull ups 20 RKB swings, 55/35

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January 21, 2015
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