Monthly Archives: January 2016

FRIDAY 01.29.16

TGIF !!!

Warm – up

  • 10177961_721143438019724_5517621977953253955_n3 Rounds

10 WB

20 OH WB Lunge

30 SU

WOD 4 Time

100 DU/300 sing

10 C2B (E= mu)

100 DU/300 sing

20 PLU (E= C2B)

100 DU/300sing

40 T2B (E= PLU)

100 DU/300 sing

80 Ring Rows (E= T2B)

Thursday 01.28.16

HAPPY THURSDAY !!

CF TOTAL

  • 5 min stretch

Then 15 min @ each station

Find 1 RM

  1. Squat

Find 1 RM

2.  Push Press

Not: push jerk or split Jerk

Find 1 RM

3.  Dead Lift

Wednesday 01.27.16

Hump Day !!!

A) Warm – Up

800 m Run

100 DU

B) Strength

Bench

7 – 6 – 5- 4 – 3 – 2 – 1

C) Midline Madness

  • 3 Rounds

10 Strict T2B

20 Abmat SU

30 Super mans

40 Flwtter kicks

50 Bandes Good Mornings

60 sec Plank hold

  • Rest 1:00 min

Tuesday 01.26.16

8 min AMRAP

5 T2B

10 HRPU

15 WB ( 20/14)

” BUTCH “

15 – 10 – 5

Power Clean (135/95)

HSPU

Directly into:

15 – 10 – 5

Hang Power Cleans (135/95)

Ring Dips

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