WOD Tuesday, 15 January 2019 03:43

Tuesday 1/15/19

 

3RFT 

10 burpee box jumps 24/20

20 wall balls 20/14

10 deadlifts 225/155 

20 wall balls 20/14

10 burpee box jumps 24/20

*Rest 3:00 between rounds 

 

Midline/Core conditioning 

3 sets 

:15 -: 30 side plank on ring (each) 

Right into 

:15 - :30 hanging tuck L-sit (rings)


WOD Monday, 14 January 2019 18:54

1/14/19

 

Front squat 

3x5 (3331 tempo) 

That is 10 seconds under tension per rep, 3 seconds down, 3 second pause, 3 seconds up, 1 pause at the top.

 

AMRAP 12 min 

1 power snatch 135/95

3 power clean & jerks 135/95

30 double unders


WOD Thursday, 10 January 2019 05:30

Thursday 1/10/19

 

4 rounds 

1:00 shuttle run 

1:00 rest 

1:00 wall balls 20/14

1:00 rest 

1:00 burpees 

1:00 rest 

 

Score is total reps completed

Shuttle run is 25ft, must touch the ground with hand, every 25ft counts as a rep 

 

Midline/Core conditioning 

Tabata 

athletes choice of 

Ab mat sit-ups 

Hollow rocks 

V ups


WOD Wednesday, 09 January 2019 04:37

1/9/19

 

Bench press 

10-8-6 (30x0 tempo)

Max strict pull-ups or max ring rows between each set, grip can be supinated 

 

For time 

42-30-18 

Box jumps 24/20

21-15-9

Deadlifts 

 

Weight goes 

21- 225/155

15- 275/195

9- 315/225


WOD Tuesday, 08 January 2019 00:44

1/8/19

 

3RFT

15/12 cal row 

12 KB swings 70/53

9 burpees 

12 Goblet squats 70/53 

15/12 cal row 

*Rest 3:00 between rounds 

 

Midline/Core Conditioning 

3 sets 

:15 - :30 Tuck L-sit hold 

Right into 

:30 - 1:00 plank (weighted/elbows)

Rest as needed between sets


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