JANUARY 31, 2018

BARBELL Warm-up – 5 position clean + Tall Clean (pause at each position) Clean & Jerk 3x1 @ 90% ACCESSORY Bar Muscle-up – 5x3-5 / Jumping, Banded, Kipping BODY-WEIGHT ONLY AMRAP 12 100 Lunges | RX+ OH Lunges, 45/25/15# 50 Inverted Pull-ups | RX+...

JANUARY 30, 2018

BARBELL 1. Barbell Warm-up 2. EMOMx10 – Muscle Clean + Shoulder Press ACCESSORY Dips – 5x5-10 BODY-WEIGHT ONLY Partner / AMRAP 15 Row 5 Cals | RX+ Bike 5 Cals 7 Burpees | RX+ Strict Burpees 50 Single-unders | RX+ Double-unders WOD AMRAP 3 24 Box Jump...

JANUARY 29, 2018

BARBELL 1) Bergerner Warm-up 2) Snatch 3x1 @ 90% ACCESSORY 5 x 5 Scap Pulls + 5 Arch to Hollow + 5 Strict Pull-ups BODY-WEIGHT ONLY For time / 15 cap Run 800m 50 Burpees Run 800m CONDITIONING For time / 15 cap 50 cal Bike 40 Burpees | RX+ Strict Burpees 30 Hang Power...

JANUARY 27, 2018

WOD / Teams of 2 or 3 Group A  / AMRAP 12 Accumulate 3 min Plank Hold / 1 works 100 T2B or Sit ups / 1 works 100 WBS / 1 works Max Burpees in time remaining / all work -rest 2 Group B / AMRAP 12 Accumulate 3 min Hang Hold / 1 works 100 Push-ups / 1 works 100 KBS / 1...

JANUARY 26, 2018

BARBELL 1) Bergerner Warm-up 2) Hang Power Snatch, 5@50, 5@55, 5@60, 5@65, 5@70% ACCESSORY / Skill Handstand Work:  Kick-ups, Holds, Walks, Descents, etc BODY-WEIGHT ONLY For time / 18 cap Run 400m or Row 500m 50 Sit ups | RX+ 50 T2B 100 Hand Release Push-ups | RX+...