Wods

Tuesday January 8, 2019

010819
Paused Front Squat (EMOM: 15 Min)
Min 1: 3 Tempo Squats 2351
Min 2: 6 Tempo Ab Rollouts 5050
Min 3: Rest

BUILT:
Min 1: 3331 Tempo Goblet Squat
Min 2: 30 sec Plank up and Down
Min 3: 30 sec Ice Skaters
Metcon (AMRAP - Rounds and Reps)
AMRAP: 8 Min
2-4-6-8-10-12-14
Thrusters 95/65
Box Step-ups 44/25

Rx+ 115/75 - 53/35

AMRAP: 8 Min
2-4-6-8-10-12-14
DB Thrusters
Box Step-ups

Monday January 7, 2019

010719
Muscle-ups (EMOM:16 Min (MU + T2B))
EMOM: 16 Min
Even: 3-5 Muscle-ups
Odd: 10 T2B

Sport:
3-5 Box Muscle-ups
6-8 T2B

BUILT:
EMOM: 16 Min
Even: 3 Rope Pulls + 5 Box Dips
Odd: 6-8 Plate V-ups
2k Row (Time)
Max Effort 2k Row

Saturday January 5, 2019

010519
Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
135/95
Sport: 115/75
Health: 20 reps - 95/65 or 75/55 or barbell only

BUILT:
7 Rounds (Partner split)
Run 400 M
30 DB Front Rack Squat

Friday January 4, 2019

010419
Shoulder Press (E3Min: 12 Min (2-2-2-ME@75%))
7 min warm-up to build to challenging weight about 80-85%

Then
2-2-2 then @75% ME
(E3MIN: 12 Min)
2 shoulder press
1 Min Plank w/ reach
(4th set drop weight down to 75% then max reps)

BUILT
40:20 for 7 Min
Row for Calories

Then
E3MIN: 12 Min
2 Shoulder Press
1 Min Plank w/ Reach
Metcon (Time)
10 Rounds
2 Wall walks
3 HSPU
4 KB Goblet Squat 72/53

RX+ Deficit
RX: Must be at least 90 degree with elbows when head is on the ground

BUILT
50 ft Bear Crawl
3 Mod HSPU or Strict Press
4 Goblet Squat

Thursday January 3, 2019

010319
Deadlift (E3Min: 15 Min)
E3Min: 15 Min
3 Deadlifts + 30 Superman Rocks +
10 Box Jumps

BUILT:
5 KB DL+
30 Superman +
6 Box Jumps
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
BUILT
AMRAP: 12 Min
200 m
10 KBS
10 Plank up and downs

Wednesday January 2, 2019

010219
Capacity Muscle Endure (No Measure)
EMOM: 18 Min
Min 1: 30 sec Row
Min 2: 3-5 Muscle-ups

EMOM: 18 Min
Min 1: 30 sec Jumping Lunges
Min 2: 25 Unbroken KBS 53/35

Rx+: 72/53
Sport: Box Bar/Ring Jumping Muscle-ups or 3 Negative MU
Health: 3-5 Strict Pull-ups + 5 Dips

BUILT
EMOM: 18 Min
Min 1: 30 sec Row
Min 2: 5 Jumping Pull-ups + 5 Box Dips

EMOM: 18 Min
Min 1: 30 sec Lunges
Min 2: 15-20 Russian KBS

Tuesday January 1, 2019

010119
Ring in the New Year!! (AMRAP - Rounds and Reps)
In a Team of 2 on Running Clock:

AMRAP: 10 mins
18 Push-Press 125/85
18 Burpee Box Jump Overs 24/20

AMRAP: 10 mins
18 Hang Cleans 125/85
18 Toes to Bar

Then

CASH OUT:
365 Double Unders each or 730 singles to Ring in the New Year!!

* 1 person working at a time.
RX+ 155/115
BUILT:
18 DB PP
18 Burpee Box Step up and over

18 DB Clean
18 Hanging K2C

Monday December 31, 2018

Goodbye 2018!
Bench Press
EMin : 15 Min
Min 1: 3 Bench Press + 10 chest openers
Min 2: 12 Kipping Pull-ups/BB/RR
Min 3: 1 Rope Climb
12 chest openers

Build to a challenging Bench weight

BUILT:
Min 1: 6 DB Floor Press+ 10 chest openers
Min 2: 8-10 Ring Rows
Min 3: 1 Rope climb
Metcon (Time)
For Time
50 Dips
50 Sumo DL High Pull 95/65
50 Wallballs 20/14

BUILT:
30 Box Dips
60 KB Sumo DL High Pull
50 Db Thruster or Wallball

Sunday December 30, 2018

123018

Saturday December 29, 2018

122918
Gretchen’s Birthday Surprise (Time)
Gretchen’s Birthday Surprise

100 Double Unders
90 Leg Raises
800 M Run
70 KB Ab-Mat Sit-ups 53/35
60 Wallballs 20/14
50 DB Snatch 50/35
40 Burpees
30 Pistols
20 Chest to Bar Pull-ups
10 HSPU

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