Grace
Wod 1 . 29 . 19 A. EMOM 7 min , 3 touch and go clean and jerk ( skill ) B. Grace 30 clean and jerk 135 / 95 C. 7 min AMRAP 25 situps 10m hand stand walk , scale 20 m Bear crawl
Wile e Coyote
JT the sports massage specialist will be here today , Monday! highly recommend using his services ( thera gun , active release , deep tissue ) to increase performance. WOD 1 . 28 . 19 ” Wile e Coyote ” Amrap 25 400m Run 25 Wall balls 7 ring muscle ups ( scale with 7
Slevin
Wod 1.25.19 A. Run 1600m ( last time we will repeat this ) B. “Slevin “ 7 rounds 7 power clean 95 /65 7 thrusters 95/65 7 burpees over the bar
Cf Total training
Wod 1.23.19 Back squat 8-8-8-8 Press 4-4-4-4 Deadlift 2-2-2-2 Score max load for each.
Mixed Nuts
Wod 1.22.19 Rotate 20 seconds at each station with 10 second rest until 8 rounds of each are completed L – sit kB swing 53/35 Push press 115/75 Box jumps Push ups
Squatting Annie
Wod January 21 , 2019 Squatting Annie 10 front squats 155/105 50 sit-ups 50 double unders 10 front squats 40 sit-ups 40 double unders 10 front squats 30 situps 30 dubs 10 front squats 20 sit-ups 20 dubs 10 front squats 10 situps 10 dubs
Sky High
A. Run 1 mile B. Sky high Amrap 9 7 snatch 95/65 1 rope climb 7 thruster 95/65 1 rope climb
The A team
Wod 1.17.19 Teams of 2 , only 1 person working at a time 20 min amrap 10 calorie row 10 dumbbell snatch 50/35 10 burpees to target Rotate full rounds 1:1 with partner
