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24
Jan

Saturday, January 24 2015

Partner WOD – 18:00
* One partner runs 2 laps of box with Sand Bag
* one partners completes following AMRAP:
10 KB Swings
10 Push-ups
10 Lunge Steps (r+L=1)

REST 1:00 at the 6:00 and 12:00 Mark
*when switch takes place, keep AMRAP going, score total

23
Jan

Friday, January 23 2015

A. Bear Complex: 1×7 reps, 1×5 reps, 1×3 reps (no drop)
B. 13:00 AMRAP
9 HPC (M-135/115/95,W-95/75/65)
7 Front Squats
5 S.T.O.H
3 Burpee MU (A. BMU / B. GI Jane/C. Burpee-T2B)
*score rounds, weight

C. 30 Wipers (R+L=1)

22
Jan

Thursday, January 22 2015

A. Work up to WOD Deadlift Weight
B. “Diane”: 21-15-9
Deadlift (225/155)
HSPU
rest as needed, then NFT:
C. 50 – 40 – 30 – 20 – 10 Ab Mat Sit-ups
10 – 10 – 10 – 10 – 10 Strict Bent over Row

21
Jan

Wed, January 21 2015

0:00-5:00 – 25 Cal Row (20 Women), then 50 WB (20/14)
5:00 – 10:00 – 25 Cal Row (20 W), then 40 Ring Row
10:00-15:00 – 25 Cal Row (20 W), then 30 Ring Dips
15:00-20:00 – Split class in 2 and don’t let the sleds stop for 5:00

20
Jan

Tuesday, January 20 2015

A. Oly/Strength: 5 Sets (increasing): P. Snatch+HPS+ 2 OHS
B. 10:00 AMRAP
16 DB Snatch (alt- H.A.P.)
16 Box Jumps (24/20)
C. 50 U.B. K2E (from Ground-no feet touch)

16
Jan

Friday, January 16 2015

A. Work Up to Snatch WOD weight
B. For Time (20:00 Cap):
50 Ab Mat Sit-ups
40 Push Up (Hand Release)
30 T2B
20 Power Snatch (M:115, W:75)
10 Muscle Ups
20 Power Snatch (M:115, W:75)
30 T2B
40 Push Ups
50 Ab Mat Sit-ups