Split Jerk 2-2-2-2-2
----------------------------
15-12-9-6-3- WB (20/14)
3-6-9-12-15- SDLHP (70/53)
Sunday, January 31, 2016
Thursday, January 28, 2016
WOD 1-29-16
Wednesday, January 27, 2016
WOD 1-28-16
Tuesday, January 26, 2016
WOD 1-27-15
DL- 15 min to find 1RM
----------------------------------
2 rds-
20 DB "burpee step-overs"
20 T2B
Monday, January 25, 2016
WOD 1-26-16
Sunday, January 24, 2016
WOD 1-25-16
5 sets- 2 P.Press + 1 Sp. Jerk
---------------------------------------
8 min AMRAP-
3 wall climbs
12 DB snatch
---------------------------------------
8 min AMRAP-
3 wall climbs
12 DB snatch
Thursday, January 21, 2016
WOD 1-22-16
A. Reverse KB split Sq. 3 x 10
B. Windmills 3 x 3
------------------------------------------
7 min AMRAP-
7 ring dips
11 Fsq (95/65)
B. Windmills 3 x 3
------------------------------------------
7 min AMRAP-
7 ring dips
11 Fsq (95/65)
Wednesday, January 20, 2016
WOD 1-21-16
Tuesday, January 19, 2016
WOD 1-20-16
DL 4 x 2
---------------
21-15-9
WB
Burpee
*5 min rest
15-12-9-6-3
WB
Burpee
*compare to 2-25-15
---------------
21-15-9
WB
Burpee
*5 min rest
15-12-9-6-3
WB
Burpee
*compare to 2-25-15
Monday, January 18, 2016
WOD 1-19-16
WOD 1-18-16
EMOM x 8- 2 HCL + 1 Jerk
--------------------------------------
2 rds-
10 Pcl + J (185/125)
20 box jumps (30/24)
Thursday, January 14, 2016
WOD 1-15-16
Wednesday, January 13, 2016
Tuesday, January 12, 2016
Monday, January 11, 2016
WOD 1-12-16
Find *baseline flex arm hang
(over hand grip)
-----------------------------------------
4 x 4:00 AMRAP-
6 S2OH (155/105)
12 KBS (53/35)
*1:00 rest btw
Sunday, January 10, 2016
WOD 1-11-16
EMOM x 10- 1 clean + 2 F.Sq + 1 jerk
--------------------------------------------------
25 pull-ups
50 DB thrusters
75 push ups
100 DU
*compare to 5-8-15
--------------------------------------------------
25 pull-ups
50 DB thrusters
75 push ups
100 DU
*compare to 5-8-15
Thursday, January 7, 2016
Wednesday, January 6, 2016
Tuesday, January 5, 2016
WOD 1-6-16
Deadlift 4 x 5
------------------
6 min AMRAP-
12 jumping lunges (total)
8 p. press (95/65)
------------------
6 min AMRAP-
12 jumping lunges (total)
8 p. press (95/65)
Monday, January 4, 2016
WOD 1-5-16
5 rds-
1:00 on/:30 off
-burpees
-HPCL
-DU
1:00 on/:30 off
-burpees
-HPCL
-DU
Sunday, January 3, 2016
WOD 1-4-15
EMOM x 10- 2 clean + 1 jerk
---------------------------------------
3 rds-
21 KBS
15 pull-up
9 thrusters
*compare to July 13, 2015
---------------------------------------
3 rds-
21 KBS
15 pull-up
9 thrusters
*compare to July 13, 2015
Subscribe to:
Posts (Atom)