Spicey Boy
January 29, 2019
WOD
"Spicey Boy"
Rx
Reps 30-25-20-15-10-5 For Time
Kb Swings (55/35)
After Each Round
15 Burpee Plate Jumps
50 Double Unders
Jumpsuit January
January 28, 2019
Strength
Push Press
3-3-2-2 Climbing
Push Jerk
2-2-1-1 Climbing
WOD
"Jumpsuit January"
For Time, 16 Min Cap
50 BF Sit-Ups
Then
3 Rounds
12 Shoulder to OH (135/95)
18 Pull-Ups
Then
50 BF Sit-Ups
White Heat
January 24, 2019
Strength
Bench Press
5x5 Straight Across
WOD
"White Heat"
Rx
For Time, 15Min Cap
35 Shoulder to OH (95/65)
15 Weighted Anchored Sit-Ups (25lbs)
75 Double Unders
25 Shoulder to OH
15 Weighted Anchored Sit-Ups
Continued...
Greg The Leg
January 22, 2019
Strength
Back Squat
4-3-2-1 Climbing 2-3-4 Descending
WOD
"Greg The Leg"
Rx
11 Min AMRAP
12 Pull-Ups
4 Front Squats (165/115)
8 CTB Pull-Ups
4 Front Squats
4 Strict Pull-Ups
4 Front Squats
Chupacabra
January 19, 2019
Strength
Squat Snatch
Climb to Heavy 2 Rep Set, Drop bar b/w sets
Partner WOD
"Chupacabra"
Rx
For Time, 20 Min Cap
50 Alt Pistols
20 Alt Power Snatch (115/80)
20 Synchronized Pull-Ups
40 Alt Pistols
Continued...
Gorgeous Greens
January 18, 2019
WOD
"Gorgeous Greens"
Rx
For Time
5 Rounds For Time
30 BF Sit-Ups
20 KB Swings (55/35)
10 Handstand Push-Ups
10 20m Shuttle Sprints
Double Dragon
January 16, 2019
WOD
"Double Dragon"
Rx
For Time
1000m Row
Then
5 Rounds
12 Power Cleans (155/105)
6/4 Bar Muscle-Ups
Then
1000m Row
Waterboard
January 12, 2019
Partner WOD
"Waterboard"
Rx
10 Min AMRAP
10 Deadlifts (225/155)
10 Side Burpees Over Bar
*Alt turns w/partner, Both complete all work
Rest 3 Min
10 Min AMRAP
12 CTB Pull-Ups
20 Box Overs (24/20)
*Break up work w/partner
Continued...
The Purple Piranas
January 11, 2019
Strength
Strict Press
3-3-2-2-1-1-1 Climbing
12 Min
WOD
"The Purple Piranas"
Rx
2 Rounds, 1 Min Rest B/w Rounds
6 Min AMRAP
10 Kb Step-Ups (55/35)
10 Kb Push-Press (55/35)
10 Ring Rows (On Heals)
5m Handstand Walk
Jalapeno Poppers For the Boys
January 10, 2019
Strength
3 Position Squat Snatch (High Hang/Hang/Full)
5 Sets at 70% of 1 RM
WOD
"Jalapeno Poppers For the Boys"
Rx
30 Rounds Tabata, 20 Seconds On/10 Seconds Rest
*Cycle through movements
Hang Power Snatch (95/65)
Continued...
Human Centipede
January 10, 2019
WOD
"Human Centipede"
Rx
22 Min AMRAP
Reps 10-20-30-40-50-etc...
Double Unders
After Each Round
15 KB Swings (55/35)
10 Wall Balls (20/14)
5 Toes 2 Bar
Stay In Your Lane Bro
January 8, 2019
WOD
"Stay In Your Lane Bro"
Rx
5 Rounds For Time, 35 Min Cap
15 Shoulder to OH (115/80)
15 Box Jumps (30/24)
30 BF Sit-Ups
*At start and EMOM Perform 5 Burpees
Fair Dinkum
January 4, 2019
Strength
Hang Squat Clean
Find 2 RM
WOD
"Fair Dinkum"
Rx
For Time, 18 Min Cap
Reps 10-1
101 Power Cleans (135/95)
Reps 20-2
20 Wall Balls (20/14)
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