Month: January 2019

31-Jan-19

Wod-1 OH Squats 5 x 5 ( Same Weight) Wod-2 Amrap in 14 Mins 4 Wall walks 8 Chinups 10 Push Jerk – 115/75lbs

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30-Jan-19

The Chief ( Pandey Ji Birthday Wod ) Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

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29-Jan-19

Wod-1 Deadlift 5 x 5 ( Inc Weight) Wod-2 Team of 2 Amrap in 14 mins 40 Single arm kb Front Rack Lunges – 24/16 kg 40 K2E 40 Kb Swings – 24/16kg 40 Sit ups – 50/35 lbs

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28-Jan-19

Workout 12.3 Amrap in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar Skill Coach Choice

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25-Jan’19

Team of 2 Amrap in 26 Mins 26 Deadlift – 225/135 lbs 26 Box Jumps -24/20″ 26 Push Jerk – 135/85lbs 26 T2B

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24-Jan-19

4 Rounds for time of 60 Dus / 180 Sus 1 Lap Farmer Carry R Arm -32/24kg 1 Lap Farmer Carry L Arm -32/24kg 20 Wtd Situps – 25/15 lbs Plate 45 Sec R Plank 45 Sec L Plank 15 DB/KB Floor Press – 50/35lbs Mobility Hip & Ankle

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23-Jan-19

Wod-1 Shoulder Press 5 x 5 ( Same Weight) Wod-2 EMOTM for 15 Mins 1st Min – 12/10 Cal Row 2nd Min – 15 KB Squat Clean 3rd Min – 35 Dus / 60 Sus 4th Min – 15 Kb Swing – 24/16 5th Min – 12 Hollow Rocks

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22-Jan-19

Wod-1 Weighted Push ups 5 x 5 ( Inc Weight ) Wod-2 Team of 2 3 Rounds for time of 50 WBS – 20/14lbs 40 Burpee Box Jump – 24/20 30 Thrusters – 95/65lbs 20 C2B Pull ups

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21-Jan’19

Complete as many rounds and reps as possible in 13 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap  

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21-Jan-19

Workout 15.1 Amrap in 13 Mins 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap

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