WOD

January 28, 2015

Strength:

Back Squat: @ 3/4 bodyweight perform 30 reps. Every time the bar is dropped or racked, run 200 m

Metcon:

3 rounds:

3 min. AMRAP:

21 – Thrusters
ME Burpees (remaining time)

1 min. Rest

Finisher:

Tabata Sit-Ups

Comments: 0

WOD

January 27, 2015

Strength:

Deadlift: 6 × 4

Metcon:

KB Swings – 35, 25, 15, 5
Goblet Squats – 35, 25, 15, 5
Toes 2 Bar – 15, 15, 15, 15
Box Jumps – 15, 15, 15, 15

Finisher:

80 – Hollow Rocks

Comments: 0

WOD

January 26, 2015

Strength:

Front Squat: 6 × 4

Metcon:

15 min. AMRAP:

8 – Power Cleans
10 – Front Rack Lunges
12 – Burpees

Finisher:

Stretch/Foam Roll

Comments: 0

WOD

January 23, 2015

Strength:

Back Squat: 5 × 4

Metcon:

5 rounds:

400 m Run
15 – Burpee Box Jumps

Finisher:

50 – Hollow Rocks
50 – Sit Ups

Comments: 0

WOD

January 20, 2015

Strength:

Clean Complex:

Power Clean
Squat Clean

7 sets

Metcon:

4 Rounds: 4 min. On, 1 min. Off

5 – Deadlifts
5 – Hang Power Cleans
5 – Push Press
5 – Burpee OTB

Comments: 0

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