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WODs


January 28, 2019 Monday

Back Squat: 1 Rep Max

30-20-10: Power Cleans and Back Squats

* Use mats, clean from ground for back squats.


January 26, 2019 Saturday

Team WOD: AMRAP 20 mins w/ Buy-in: Row and Run then Medicine Ball Cleans, Pushe Press, and Medicine Ball Sit-ups

* As a team of 2 one partner will row while the other runs. Split distance however you want. When both Row and Run are complete, then continue with AMRAP alternating each exercise of 10 reps with your partner.


January 25, 2019 Friday

Deadlift 2-2-2-2-2

* Use mats, touch and go, no drops.

Alt EMOM 18 mins: Deadlifts, Kettlebell Swings and Box Jumps

* Use mats. Touch and go DL.


January 24, 2019 Thursday

Lifting: 1 Squat Snatch + 1 Overhead Squat

* Complex. Use mats.

5 RFT: Chest-to-bar Pull-ups, Overhead Squats and Runs


January 23, 2019 Wednesday

Hang Power Clean 3-3-3

AMRAP 12 mins: Dumbbell Burpees, Dumbbell Clean & Jerks, and Toes-to-bars

* Each DB Burpee starts from the Hang position. DL to hang, perform a burpee holding both DB's, chest on the floor, stand back to hang with both DB's for one rep. ** DB C&J touch one head of DB to floor, then PC and PJ.


January 22, 2019 Tuesday

Back Squat: 2 Rep Max

3 RFT: Double Unders, Air Squats and Row


January 21, 2019 Monday

Push Jerk: 2-2-2-2-2

J.T.

* Scale HSPU to DB/KB Strict Press


January 19, 2019 Saturday

Team WOD: FT: Partner Wall Balls, Box Jump Overs, and Partner Deadlifts

* As a team of 2 alternate or split reps each exercise. Partner DL together with load both partners can safely touch and go.


January 18, 2019 Friday

Strict Pull-ups: 3x10

* 3 sets of 10 strict PU or scale to a number you can do for all three sets or complete 3 x 10 supine ring rows.

FT: Rows and Power Snatch Chipper


January 17, 2019 Thursday

EMOM for 8 mins: Squat Clean

* Use mats

Jackie

* Do NOT drop empty bars


January 16, 2019 Wednesday

Push Press 5-5-5-5

AMRAP 11 mins: Double Unders, Toes-to-bars, Dumbbell Front Squats and Dumbbell Push Press


January 15, 2019 Tuesday

Back Squat: 3 Rep Max

FT: Rope Climbs, Run, Back Squats

* Scale 1 RC to 2 supine climbs. Back squats taken from ground.


January 14, 2019 Monday

Bench Press: 10-8-6-4-2

FGB Style: Row Calories, Box Jumps and Hand Release Push-ups


January 12, 2019 Saturday

Team WOD: AMRAP 20 mins: Team Runs, Power Cleans, Lateral Burpees and Alternating Dumbbell Snatches

* As a team of 2 run together, split reps with one working while one rests.


January 11, 2019 Friday

Clean & Jerk : 1-1-1-1

* Use mats

6 RFT: Runs, Clean & Jerks and AbMat Sit-ups

* C&J should be Touch and go for no more than two sets each round. Use mats for 95#.


January 10, 2019 Thursday

Nate

* Scale 2 BMU or 2 Strict Pull-ups for MU. For HSPU do Box Pike or Press (DB/KB).


January 09, 2019 Wednesday

Squat Snatch 1-1-1-1

* Use mats

E2MOM for 12 mins: Wall Balls and Squat Snatches

* Use mats.