30-01-2015

Back Squat

6-6-5-4-4-3-2-2

Try to go up each time



' Grace '

30 CnJ

For Time

29-01-20115

AMRAP 30

Row 500m

10 Ring Push Ups

Run 400m

10 Chest to Bar

28-01-2015

Hang Power Snatch

1-1-1-1-1-1-1

For time:

100 Double Unders

75 Wall Ball Shots 20/14

50 Bar Row/Ring Row

25 Hang Power Snatch 50/30

27-01-2015

Deadlift

3-3-3-3-3


(cap 15')

For Time:

12 Deadlift 140/90

12 Strict Pull ups

9 Deadlift 140/90

9 Strict Pull ups

6 Deadlift 140/90

6 Strict Pull ups

26-01-2015

A. Push Press

3x10 Climbing



B. Skill: Turkish Get Up


C. For Time

100 TGU

*Every 10 TGU 5 Burpees

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