January 6, 2019
Sunday 190106
Rest day
January 2019
January 5, 2019
Saturday 190105
13min Ascending AMRAP:
-3 OHS 95/65 RX+ 115/75 MRX 75/55
-5 Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
-3 HSPU or 3 Push Press
-5 Box Jumps
-4 OHS
-5 Box Jumps
-4 HSPU or 4 Push Press
-5 Box Jumps
-5 OHS 95/65 RX+ 115/75 MRX 75/55
-5 Box Jumps
-5 HSPU or 5 Push Press
-5 Box Jumps
-6 OHS, -5 Box Jumps, -6 HSPU, -5 Box J….
*continue pattern, increasing 1 rep each round on OHS and HSPU, BJs are always 5 reps*
Post rounds and reps to comments.
January 4, 2019
Friday 190104
“Fran”
21-15 & 9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups
Compare to August 27, 2018.
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January 3, 2019
Thursday 190103
Team WOD 9min AMRAP:
-100m Row or 0.3km A-Bike (Partner 1)
-10 Hang Split Snatch (Partner 2)
-100m Row or 0.3km A-Bike (Partner 2)
-10 Hang Split Snatch (Partner 1)
-5 Synchronized Burpee Box Jumps/Step-Ups
Rest 2min / *Add Weight or *Reduce
Team WOD 9min AMRAP:
-50 Double-Unders (Partner 1)
-10 Split Clean (Partner 2)
-50 Double-Unders (Partner 2)
-10 Split Clean (Partner 1)
-5 Synchronized Burpee Box Jumps/Step-Ups
-100m Row or 0.3km A-Bike (Partner 1)
-10 Hang Split Snatch (Partner 2)
-100m Row or 0.3km A-Bike (Partner 2)
-10 Hang Split Snatch (Partner 1)
-5 Synchronized Burpee Box Jumps/Step-Ups
Rest 2min / *Add Weight or *Reduce
Team WOD 9min AMRAP:
-50 Double-Unders (Partner 1)
-10 Split Clean (Partner 2)
-50 Double-Unders (Partner 2)
-10 Split Clean (Partner 1)
-5 Synchronized Burpee Box Jumps/Step-Ups
Post time to comments.
*Athletes Choice on which AMRAP to Start*
**Athletes working at same time, slap hands to switch movements.**
Box Jumps 24/20″
Snatch Loads 95/65 RX+ 115/75 MRX 75/55
Clean Loads 115/75 RX+ 135/95 MRX 95/65
**Athletes working at same time, slap hands to switch movements.**
Box Jumps 24/20″
Snatch Loads 95/65 RX+ 115/75 MRX 75/55
Clean Loads 115/75 RX+ 135/95 MRX 95/65
January 2, 2019
Wednesday 190102
For Time:
-600m Run or Row or 1.5km A-Bike
-21 Deadlifts 225/155 RX+ 275/185 MRX 185/125
-15 T2B or GHD Sit-Ups or WallBall Sit-Ups 20/14lbs MRX 14/10lbs
-9 Dips (Bar) RX+ Ring Dips
-400m Run or Row or 1km A-Bike
-15 Deadlifts
-9 T2B or GHD Sit-Ups or WallBall Sit-Ups
-21 Dips (Bar) RX+ Ring Dips
-200m Run or Row or 0.5km A-Bike
-9 Deadlifts
-21 T2B or GHD Sit-Ups or WallBall Sit-Ups
-15 Dips (Bar) RX+ Ring Dips
Post time to comments.