Jan 29 2015

WOD 1/30

A. 3 Rounds
10 Front Squat
15-30 UB Double Unders
Rest 2:00
*front squat weight recorded

B. 4 Rounds w/ Partner
500 M Row
Double Farmers hold
- one partner holds kb’s or DB’s while the other rows.
- There is a 5 burpee penalty for every time the DB/KBs are dropped (they may be dropped to switch partners)
- At the end of the workout both athlete’s must have rowed a total of 2000 M
- time is recorded when athlete’s have completed all the penalty burpees

The Prep starts Monday, February 2nd!
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Prep Seal

Jan 28 2015

WOD 1/29

A. 20:00 Work on Rowing Mechanics

B. 7:00 AMRAP
3 DB Thrusters @ 45/20
3 TTB
6 DB Thrusters @ 45/20
6 TTB
9 DB Thrusters @ 45/20
9 TTB
12 DB Thrusters @ 45/20
12 TTB
etc…
Total reps recorded, continue increasing reps by 3 until time is done.

“We choose our joys and sorrows long before we experience them.”-Khalil Gibran

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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