Thursday, January 31

WOD
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box

Wednesday, January 30

WOD
“Amanda”
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Tuesday, January 29

WOD
“Gwen”
Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Monday, January 28

WOD
For time:
135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Wednesday, January 23

WOD
Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Tuesday, January 22

WOD
“Sean”
Ten rounds for time of:
11 Chest to bar pull-ups
75 pound Front squat, 22 reps

Monday, January 21

WOD
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

This is set up just like a 3 round fight. Work for 1 minute at each station then move to the next. No rest between stations. Work through all 5 stations to complete each round. Rest 1 minute between rounds. Score is total reps completed in all 3 rounds.