WOD’s & News

WOD's & News


Monday: January 29, 2018

Strength: Back Squats: 5 Sets x 4 Reps @85%
Two Person Team WOD:
14 Minute AMRAP, of a 2-4-6-8-10 (keep adding two reps)…ascending ladder of:
Clean and Jerk (135/95)
Lateral Barbell Burpees (new standard)
Split the reps as needed
Keep increasing the reps by two until time is up. Example of WOD: Round 7: 14 of each…once 14 C&J are [...]

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January 22, 2018

Strength:  Split Jerk: Work to a 1RM
2 Person Team WOD:
40 Hang Squat Cleans (95/65)
30 C2B Pull-Ups
20 Synchro Burpees
30 Hang Squat Cleans
30 Pull-Ups
20 Synchro Burpees
20 Hang Squat Cleans
30 TTB
20 Synchro Burpees

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Friday: January 12, 2018

3 Person Team WOD: Split the reps evenly
90 Cal Row, 90 Deadlifts (135/95)
75 Cal Row, 75 Hang Power Cleans (135/95)
60 Cal Row, 60 Front Squats (135/95)
45 Cal Row, 45 S2OH (135/95)
30 Cal Row, 30 Power Clean and Jerks (135/95)
Rep scheme is 30/25/20/15/10 reps each.
Optional 2nd WOD: Dessert: SOLO, NOT A TEAM WOD!
In 2:00 complete: 25 [...]

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