WOD

WOD: Jan. 7th, 2019

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


Every Minute on the Minute x 7 min:
6 – Toes To bar
9 –  KB Swings

SKILL LEVEL TEST
FOR TIME:  2K Row


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

WOD: Jan. 5th, 2019

PARTNER WOD

For Max Reps in 9min:
Double Unders
Hang Power Snatch 75#/55#

Partner 1 does as much work as they want (must do at least 1 rep of each movement)
while partner 2 Holds Plank. Partners can switch as often as they want. Score is total reps

WOD: Jan. 4th, 2019

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


“BARBARA”
5 Rounds For Time of:
20 – Pull Ups
30 – Push Ups
40 – Sit Ups
50 – Squats
REST 3 minutes


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

WOD: Jan. 3rd, 2019

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


For Time:
BUY-IN – 500m Row
7 Rounds of:
3 – Hang Squat Cleans
5 – Burpee Box Jumps
CASH- OUT – 500m Row


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

WOD: Jan. 2nd, 2019

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


Every Minute On the Minute x 9min:
5 – Deadlifts 225/155
5 – Handstand Push Ups


FUEL OF THE DAY:
POST – METCON
Protein/ Carbs

WOD: Dec. 31st, 2018

HAPPY NEW YEAR!

For Time:
31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees

Then, 365 meter Row

Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

WOD: Dec. 29th, 2018

For Reps:
3min of
21 – Overhead Squats 75/55#
21 – Burpees
Max Calories
REST 3min
3min of:
18 – OH Squats 105/70#
18 – Burpees
Max Cals
REST 3min
15 – OHS 135/95#
15 – Burpees
Max Clas

WOD: Dec. 28th, 2018

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

STRENGTH:

Push Jerks
5 – 5 – 3 – 3 – 1 – 1

‘ANNIE’
50-40-30-20-10
Double Unders
Sit-Ups

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

WOD: Dec. 27th, 2018

FUEL OF THE DAY:
PRE – METCON
Protein / Carbs


As Many Rounds and Reps As Possible in 20min:
20 – Wall Balls
20 – DB Snatch
20 – Box Jumps
20 – DB Push Press
20 – Cal Row


FUEL OF THE DAY:
POST – METCON
Protein / Carbs

WOD: Dec. 26th, 2018

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


STRENGTH:
Back Squats 3 x 5 @ 85%

21-15-9 For Time of:
KB Swings
Toes To Bar


FUEL OF THE DAY:
POST – STRENGTH
Protein / Veggies