WOD

WOD: Jan. 6th, 2017

Will You Be My Buddy?

Every Minute on the Minute x 15min:
1-10min:
10 – Sit Ups
For Reps – Synchro Lunges (each leg is a rep)
11-15:
6 – Sumo Deadlift High Pulls (75/55)
For Reps – Synchro Burpees

*Partner 1 will complete 10 sit ups, then partner 2 completes 10 sit ups. Once both 
complete the sit ups, they will do synchronized lunges.
Same format for second portion.
**Score is TOTAL REPS (lunges+burpees)

WOD: Jan. 5th, 2017

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


“Lisa’s Signature WOD”

For Time:
75 – Box Jumps
50 – Pull Ups
25 – Burpees
10 – Power Cleans (95/65)


FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

WOD: Jan. 4th, 2017

FUEL OF THE DAY:
PRE – STRENGTH
Pro / Fats


7 Rounds Of:
Squat Snatch+hang Squat Snatch+OH Squat – 1 (135/85)
Double Unders – 30

FUEL OF THE DAY:
PROST- STRENGTH
Pro / Fats

WOD: Jan. 3rd, 2017

FUEL OF THE DAY:
PRE – CONDITIONING
Pro / Fats / carbs


SKILL LEVEL TEST

For TIme – 2K Row


FUEL OF THE DAY:
POST – CONDITIONING
Pro / Fats / carbs

WOD: Jan. 2nd, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


Every Minute On the Minute x 20min:
1-10
5 – Push Press (95/65)
7 – Pull Ups
11-20
5 – Push Ups
7 – Russian KB Swings


FUEL OF THE DAY:
PRE – METCON
Protein / Carbs

WOD: Dec. 29th, 2017

FUEL OF THE DAY:
PRE – METCON
PROTEIN / CARBS


JESS’S SIGNATURE WOD
“Black Mamba Strikes”

FOR TIME:
Double Unders/Single Unders – 100/300
Deadlifts – 50
HSPU – 10
Deadlifts – 40
Pull Ups – 20
Deadlifts – 30
Pushups – 30
Deadlifts 20
Sit Ups – 40
Deadlifts – 10
Burpee Box Jumps – 50
TIME CAP – 20min


FUEL OF THE DAY:
PRE – METCON
PROTEIN / CARBS

WOD: Dec. 28th, 2017

FUEL OF THE DAY:
PRE – METABOLIC CONDITIONING
Protein / Carbs


SKILL LEVEL TEST MAKE-UP:
Choose One:
Kettlebell Swings / Back Squats

15min AMRAP of:
50 – Jump Rope (singles)
40 – MT. Climbers (total)
30 – Sit Ups
20 – Lunges (total)
10 – DB Press


 FUEL OF THE DAY:
POST – METABOLIC CONDITIONING
Protein / Carbs

WOD: Dec. 27th, 2017

Fuel Of the Day:
PRE – STRENGTH
Pro / Carbs


SKILL LEVEL TEST:
“BASELINE”
For Time:
500m – Row
40 – Squats
30 – Sit Ups
20 – Push Ups
10 – Pull Ups

15 min Practice of:
Snatch – Hang Squat or Full


Fuel Of the Day:
POST – STRENGTH
Pro / Carbs

WOD: Dec. 26th, 2017

FUEL OF THE DAY:
PRE-METCON
PROTEIN / Carbs
SKILL LEVEL TEST


Find A 1 rep Max:
Back squats – in 20min

Coaches Signature WOD:
“Jenna’s Seagram’s 7&7”

7 Rounds For time of:
7 – Medball cleans
7 – Burpees


FUEL OF THE DAY:
POST-METCON
PROTEIN / Carbs
SKILL LEVEL TEST