JAN 5, 2019

BARBELL
5 x  Power Clean + Push Jerk, Squat Clean + Split Jerk, work to a heavy set 

BODY-WEIGHT ONLY
For time / 12 cap
150 Rev Stationary Lunges
300 Single-unders
30 cals Bike

WOD
AMRAP 15  
7 T2B | RX+ 3/2 Muscle-up
5 HSPU | RX+ 20′ HSW
3 Pistols 
1 Rope Climb | RX+ Legless Rope Climb

KICKER
For Time:
Row 500m

JAN 4, 2019

BARBELL
Front Squat 5-4-3-2-1 

BODY-WEIGHT ONLY
Partner / AMRAP 15 / 1 works
Row 15/12
9/6 Push-ups
7/5 Pull-ups

WOD
AMRAP 15
30 Clean & Jerk 135/95 | 115/75
20 Power Snatch 115/75 | 95/65
10 Thrusters 95/65 | 75/55

KICKER
AMRAP 3:  Push-ups

FEB 2, 2019

WOD
Teams of 2-3 

Group A  / AMRAP 12
Tabata Bike
100 WBS / 1 works
Max Burpees in time remaining / all work
*score = Tabata score + Burpees

-rest 2

Group B / AMRAP 12
Tabata Row
100 KBS / 1 works
Max Burpees in time remaining / all work
*score = Tabata score + Burpees

-rest  2

Group C / AMRAP 12
Tabata Double or Single-unders
100 Ground to Overhead / 1 works, 95/65
Max Burpees in time remaining / all work 
*score = Tabata score + Burpees

FEB 1, 2019

BODY-WEIGHT ONLY – HERO WOD, “Zachary Tellier”
For time / 40 cap
10 Burpees

10 Burpees
25 Push ups

10 Burpees
25 Push ups
50 Lunges

10 Burpees
25 Push ups
50 Lunges
100 Sit ups

10 Burpees
25 Push ups
50 Lunges
100 Sit ups
150 Squats

*scale by sharing the work w/ a partner (1 works, 1 rests)

WOD 
30 RFT / 40 cap 
5 Burpees
3 Pull-ups | RX+ 3 Strict Pull-ups
1 Squat Clean 155/105 | 135/80 | RX+ 1 Squat Clean Thruster

JAN 31, 2019

WARM UP / ACCESSORY / STRENGTH
A) Mobility / Down & Backs / Tabata Bike
B) Shoulder Press, 5-4-3-2-1 (from the floor)

BODY-WEIGHT ONLY
Partner / AMRAP 15/ 1 works
Row 100 cals
Plank – Accumulate 5 minutes
-then
As Many Burpees as possible in the time remaining

WOD
For time / 15 cap
10-9-8-7-6-5-4-3-2-1
Front Squat 135/95 | 115/75 (take the bar from the floor)
Cals Bike

KICKER
For time / 3 cap:
5 Sled Push (down & back = 1), 3/2/1 plates 

JAN 30, 2019

BARBELL
3 Power Snatch + 2 Overhead Squat + 1 Snatch Balance, 1-1-1-1-1

BODY-WEIGHT ONLY
10 RFT / 15 cap
15 Squats
10 Reverse Stationary Lunges
5 Burpees
*scale by sharing the work with a partner

WOD
AMRAP 15
3 C2B | RX+ 3/2 Bar Muscle-up
5 Hang Power Cleans 115/80 | 95/65 | RX+ 135/95 | 115/75
9 WBS

KICKER
AMRAP 3:  Push-ups

JAN 29, 2019

ACCESSORY
A) Mobility
-then
B) Partner Tabata Bike 10/20
-then
5 Rounds of:
C) 1 Sled Push Down & Back 3/2/1
D) 3-5 Tire Flips (on the black mats)
E) 5 Wall Squats

BODY-WEIGHT MOSTLY
For Time / 15 cap
50 cal Row
50 Burpees | RX+ Push-up + Burpee Combo
50 cal Bike

WOD
AMRAP 15
30 Deads
25 Back Squat
20 Shoulder to Overhead
15 Power Cleans
10 Power Snatch
5 Thrusters
1 Bear Complex
*155/105 | 135/80

KICKER
For Time:
Row 500m

JAN 28, 2019

BARBELL
5 x 3 Power Clean + 2 Front Squat + 1 Push Jerk, 1-1-1-1-1 

BODY-WEIGHT MOSTLY
For time / 15 cap
150 Single-unders | RX+ Double-unders
-then
50 Push ups
75 Sit ups
100 Squats to med ball
-then
150 Single-unders | RX+ Double-unders

WOD
AMRAP 15 / 21-15-9
Cal Row
T2B
Burpee Box Jump Overs, 24/20″

KICKER
For time / 3 cap
50 Front Rack Lunge, 45/35/15

JAN 26, 2019

WOD / Teams of 2-3

A) 12 min clock
Bike 100 cals
AMRAP Hang Power Cleans, 95/65
*Accumulate Air Squats at any point to increase reps

-rest 2 mins

B) 12 min clock
Row 2K
AMRAP Front Squats, 95/65
*Accumulate Push-ups at any point to increase reps

-rest 2 mins

C) 12 min clock
1000 Single-unders
AMRAP Shoulder to Overhead , 95/65
*Accumulate Pull-ups at any point to increase reps

KICKER
Bring Sally Up:  Air Squats or Push-ups or Back Squats 95/65

JAN 24, 2019

STRENGTH
Turkish Get-up, 1-1-1-1-1 (1R / 1L) 

BODY-WEIGHT ONLY
Teams of 3 / 20 minute clock
Tabata Bike (20 seconds work, 10 seconds rest, 8 rounds)
AMRAP 3 / All work:  Burpees
Tabata Bike 
AMRAP 3 / All work:  Burpees
Tabata Bike
*score = total calories + total burpees

WOD
Teams of 3 / 20 cap
1500m Row (each does 500m before switching)
90 Thrusters (each does 30 before switching) 95/65 | 75/55
90 Burpees (each does 30 before switching)

KICKER
For time / 3 cap
30 KBS 55/35/25
20 WBS
10 T2B