Jan 27 2015

WOD 1/28

A. 10:00 Alt. EMOM
even – Press x2 @ 80-85%
odd – 2-3 Kip CTB Pull-up

B. 8:00 EMOM
3 TnG Power Snatch @ appx. 70%

C. Deadlift x2x5 @ appx. 80-85%

 Extra Credit
Accumulate 200 seconds in a L-sit hang

“The only source of knowledge is experience.” -Albert Einstein

Jan 26 2015

WOD 1/27

 A. 3 Rounds
10 Hang Power Cleans @ 135/ 95
10 Step-ups (Total)
200 M Run
Rest 2:00
*Avg. Round time recorded

B. 3 Rounds Quality
5 Push-ups or HSPU
3-5 Strict Chin-ups
8 Russian KB Swings (Heavy)
Farmer Walk (Heavy, one lap around the gym)
*rest as needed

“I am determined to be cheerful and happy in whatever situation I may find myself. For I have learned that the greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.” -Martha Washington

Jan 25 2015

WOD 1/26

 A.
10:00 Alt. EMOM
even: 10 DU
odd: 3-5 Pistols / Leg

B.
OHS x2x5 @ 80-85% Rest 2:00

 C.
30-20-10
Wall Balls 20/14
Burpees
*time recorded

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Jan 23 2015

WOD 1/24

Test Week

8:00 AMRAP
15 DL @ 225, 135
15 Step-ups @ 24/20
15 Double Unders
*reps recorded

Jan 22 2015

WOD 1/23

Active Recovery / Make up day

30:00 EMOM
1:00 – 5 Hip Power Clean @ 95 / 65
2:00 – 5 Superman to Hollow Twists
3:00 – 5 Push Press @ 95 / 65
4:00 – 5 Flutter Kicks / leg
5:00 – 200 M Run

 Whole Life Challengers – Join Coach Mark tomorrow @ 11:00 am for your weekly dose of knowledge!

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