WOD

WOD: Jan. 18th,

FUEL OF THE DAY:
Pre – Metcon
Protein / Starchy Carbs


SKILL LEVEL TESTING
“DIANE”
21-15-9 reps For Time:
Deadlifts 225/155#
Handstand Push Ups


FUEL OF THE DAY:
Post – Metcon
Protein / Starchy Carbs

WOD: Jan. 17th, 2019

FUEL OF THE DAY:
Pre – Strength
Protein / Veggies / Fats


SKILL LEVEL TEST:
500m – Row

3 Rounds For Quality:
3 – Split Jerks 75%
6 – Box Jumps (36/27″)
9 – Man Makers 35/20#


FUEL OF THE DAY:
Post – Strength
Protein / Veggies

WOD: Jan. 16th, 2019

FUEL OF THE DAY:
Pre – Metcon
Protein / Starchy Carbs


Every Minute On the Minute x 20min:
Min 1 – 5:
20 – Double Unders
10M / 7W – Push Ups
min 6 – 15:
40 – Single Unders
20 – Mt. Climbers
min 16 – 20:
8 – Burpee Tuck Jumps


FUEL OF THE DAY:
Post – Metcon
Protein / Starchy Carbs

WOD: Jan. 15th, 2019

FUEL OF THE DAY:
Pre – Metcon
Protein / Starchy Carbs


SKILL LEVEL TEST:
Sit Ups

KB Swings

7 Rounds For Time of:
5 – Thrusters 155/105
7 – Burpees over bar


FUEL OF THE DAY:
Post – Metcon
Protein / Starchy Carbs

WOD: Jan. 14th, 2019

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Veggies / Fats


SKILL LEVEL TEST:
FIND A 1 rep Max:
Back Squat

2 x 3min AMRAP
6 – Pistols (alternating)
3 – Burpees
*2min REST Between


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies

WOD: Jan. 11th, 2019

FUEL OF THE DAY:
PRE- METCON
Protein/ Starchy Carbs


FLASH BACK FRIDAY

EMOM x 12min:
5 – Bench Press 135# / 95#
5 – Power Cleans


FUEL OF THE DAY:
POST – METCON
Protein / Starchy Carbs

WOD: Jan. 10th, 2019

FUEL OF THE DAY:
PRE- STRENGTH
Protein / 400g Veggies


5 Rounds of:
12 – DB Snatch 35/20
10 – DB Overhead Lunges (each leg)
8 – DB Presses (each arm)


FUEL OF THE DAY:
POST- STRENGTH
Protein / 400g Veggies

WOD: Jan. 9th, 2019

FUEL OF THE DAY:
PRE- STRENGTH
MEAT! / 400g Veggies


SKILL LEVEL TEST:
Find a 1 Rep Max
Deadlift

AFTER PARTY:
Pull Ups – Strict


FUEL OF THE DAY:
POST- STRENGTH
MEAT! / 400g Veggies

WOD: Jan. 8th, 2019

FUEL OF THE DAY:
Pre – Metcon
Protein/ Starchy Carbs


10 Rounds of:
THROW BACK (Dec. 13, 2017) 

30 – Jumping Jacks
20 – Flutter Kicks EACH LEG
10 – Sit Ups
5  – Burpees


FUEL OF THE DAY:
Post – Metcon
Protein/ Starchy Carbs