24-01-2014

In Teams of two

For Time

1,000m Run
200m Row
750m Run
400m Row
500m Run
600m Row
400m Run
800m Row
250m Run
1,000m Row

23-01-2015

“JT”
FOR TIME:
21-15-9
Handstand Push Up
V-Ups
Ring Dip
V-Ups
Push Up
V-ups

22-01-2015


Build Up to The Weight For The Wod


20 Min EMOM

5 Deadlift 100/70
Remainder of the minute 2Unders

21-01-2015

FOR TIME:

10-9-8-7-6-5-4-3-2-1

Thrusters 40/30

Cal Row (double reps…20-18-16…)

Toes to Bar

20-01-2015

“Nicole”

20 Min AMRAP

400 Meter Run

Max Reps Pull Ups

19-01-2015

A. F.Squat 5-5-5 (10')

B. Build Up Weight for the Wod

C. 4 Rounds for Time:


4 Power Cleans 90/60

4 Front Squats 90/60

4 Jerks 90/60

17-01-2015

In teams of two, alternate every 10 reps
in order to complete as many reps as possible in
5 minutes of:

MedBall Clean

Rest 3 minutes

In teams of two, alternate every 10 reps
in order to complete as many reps as possible in
5 minutes of:

Wall Ball Shots

Rest 3 minutes

In teams of two, alternate every 10 reps
in order to complete as many reps as possible in
5 minutes of:

Dumbbell/KB Ground to Overhead

16-01-2015

20 Min Cap:

100 Burpees

200 Double Unders

Run 750 Meters

Whatever time is left get max calories on Row/Ski

15-01-2015

5 Rounds For Time:

12 Toes to Bar

9 Shoulder to Overhead 50 / 30

14-01-2015

5 Rounds

5 Hang Power Clean 70/60

10 Bar Facing Burpees

250m Run

(Rest 3 Min)