WOD

WOD: Jan. 18th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


5 Rounds For Time of:
3 – Rounds of CINDY (5 pull ups/ 10 push ups / 15 squats)
20 – Cal Row
*TIME CAP – 30min


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Jan. 17th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Fats


Every Minute on the Minute x 20min:
2 – Hang Power Cleans 155/105
2 – Jerks
* ADD 2 reps to each movement Each round.
Once you can not complete that many reps in the given minute, mark your score.


FUEL OF THE DAY:
PRE – Metabolic Conditioning
Protein / Carbs

WOD: Jan. 16th, 2018

FUEL OF THE DAY:
PRE – Metabolic Conditioning
Protein / Carbs


As Many Reps As Possible in 10 mins:
25ft – DB OH Walking Lunge (50/35)
12 – DB Snatch alternating
6 – Burpees


FUEL OF THE DAY:
PRE – Metabolic Conditioning
Protein / Carbs

WOD: Jan. 15th, 2018

FUEL OF THE DAY:
PRE – STRENGTH
Protein / Fats


Front Skwaats – 5-5-5-5-5

3 Rounds For Time:
15 – Toes To Bar
10 – Box Jumps


FUEL OF THE DAY:
PRE – STRENGTH
Protein / Fats

WOD: Jan. 12th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


21 – 15 – 9 reps For Time of:
Power Snatch – 75/55
Burpees Over Bar


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Jan. 11th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


A. 2 x 3min AMRAP:
5 – Pull Ups
10 – Push Ups
*2 min rest between
B. 2 x 3min AMRAP:
5 – Bent bar rows (95/65)
10 – Push Press
* 2min rest
C. 2 x 3min AMRAP:
20 – mt. climbers
40 – flutter kicks

* 2min


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Jan. 10th, 2018

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


A.  3 x 10 – Deadlifts @70%

B.  3 x 5 – Box jumps @ 90% max

C.  3 x Max reps – Double unders in 1:00


FUEL OF THE DAY:
POST – STRENGTH:
Protein / Fats

WOD: Jan. 9th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


10min AMRAP of:
20 – Russian KB Swings
10 – 1 leg RDL (5each)
5 – Toes 2 Bar
AFTER PARTY:
COACHES CHOICE!


FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

WOD: Jan. 8th, 2017

FUEL OF THE DAY:
PRE – STRENGTH
Pro / Fats


Skill:
Rower
3 x 1:00 for technique
2 x 1:00 for watts

5 Rounds For Quality:
5 – Strict HSPU
8 – Squat Cleans (115/75)


FUEL OF THE DAY:
PRE – STRENGTH
Pro / Fats