[wod sections="all" date="2018-01-23" track_ids="308638" privacy="public" activity_length="0" leaderboard_length="3" ]
2018 01 22
[wod sections="all" date="2018-01-22" track_ids="308638" privacy="public" leaderboard_length="3" ]
2018 01 21
STRENGTH: (Pull-ups optional) 4x3 Pull-ups (AHAP) superset with 4x7 SA Kettlebell Rows WOD: Death by wall balls minute 1- 1 rep, minute 2- 2 reps, minute 3- 3 reps, etc.... until failure
2018 01 18
STRENGTH: (Optional) Work up to a heavy 3 reps Clean WOD: 4 Rounds: 300 meter row 3 minute break
2018 01 17
STRENGTH: (Optional) 7 Min AMREP Push Press @ 75% WOD: 3 Rounds: 5 min on 2 min off 9 Thrusters 9 C2B Pull-ups Rx: 95/65 L1: 75/45 L2: empty barbell
2018 01 16
STRENGTH: (Optional) 7 Minute AMREP Deadlifts @ 75% WOD: 4 RFT: 10 Cleans 5 Jerks RX: 155/105 L1: 135/85 L2: 95/55
2018 01 15
STRENGTH: (Optional) 7 Minute AMREP Back Squats @ 75% WOD: "Randy" 75 Power Snatches For Time RX: 75/55 lbs L1: empty bar
2018 01 14
WOD: Partner/Team WOD 3000 meter row 90 Box Jumps 720 ft walking lunge (20#) 150 Sit-ups Accumulate 12 minutes of plank hold
2018 01 12
STRENGTH: 6 x 5 Weighted Pullups AHAP WOD: For Time: Row 500 meters 20 Power cleans and jerk 30 Burpees 100 Double Unders (300 singles) Rx: 115/75 L1: 95/55 L2: 75/35
2018 01 11
STRENGTH: 6 x 5 Cleans @70% 1RM WOD: 15 Minute AMRAP 15 Deadlifts 15 Toe-to-bar 15 HSPU Rx: 225/155 L1: 155/125 L2: 115/85
2018 01 10