Monthly Archives: January 2016

2-1

buy in(3 rounds)
5-kang squats
10-push ups
15-swings

skill/strength(8 min. Emom)
3-cleans(full squat)

W.O.D.
21-15-9
-wall balls 20/14
-hang power cleans 95/65
rest atleast 2min. and when you have an open rower row 1000m for time!
-2 scores one is how long the 21-15-9 took and the other is your 1000m row!

cash out
1min.- bar hang
roll/stretch

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1-29

buy in
5-1 bear complex

W.O.D.(Holbrook with 10 10m-shuttles instead of the 100m run)
10-rounds
-5-thrusters (115/75)
-10-pull ups
-10-10m sprints
1 minute rest

cash out
roll/stretch


1-28

No afternoon olympic lifting class tomorrow at 5:30 p.m. i will be gone.

All other classes are still in session!


1-28

buy in(3 rounds)
5-push ups
10-jump squats
15- jumping jacks

skill/strength(10min. 30 on/30 off)
-Russian swings

W.O.D.(18 min. not an Amrap “JUST MOVE” and make it look pretty!)
2-TGU’s(1L+1R)
10-kb cleans(5L+5R)
30-Mtn. climbers

cash out
3-arm bars each arm( hold for a five count)
roll/stretch


1-27

buy in(2 rounds)
10m-bear crawl
10m-duck walk
10m-inchworm

skill/strength(6min. Emom)
3-scap pulls+3-strict pull ups or 3-negative pull ups

W.O.D.
40m-tactical lunge 53/35
40-sit ups
40-good mornings 45/35
40-up downs
20m-tactical lunge
20-sit ups
20-good mornings
20-up downs
(at some point row 500m)

cash out
roll/stretch


1-27

buy in(2 rounds)
10m-bear crawl
10m-duck walk
10m-inchworm

skill/strength(6min. Emom)
3-scap pulls+3-strict pull ups or 3-negative pull ups

W.O.D.
40m-tactical lunge 53/35
40-sit ups
40-good mornings 45/35
40-up downs
20m-tactical lunge
20-sit ups
20-good mornings
20-up downs
(at some point row 500m)

cash out
roll/stretch


1-26

buy in(2rounds)
20-halos(10L+10R)
20-around the worlds(10L+10R)
5-pry squats

skill/strength(6 min. Emom)
(1-power clean)+(1-clean)+(2-front squats)

W.O.D.(12 min. Amrap)
10-wall balls 20/14
8-STO 115/75

cash out
3-arm bars each side with a 5 count hold
roll/stretch