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Tuesday 1/10/17 WOD 

Strength:

Every 1:30 x 8 Rounds

3 Overhead Squats

Metcon:

6-12-18-12-6

OAA Dumbbell Snatch (55/70)

Pistols

Power Cleans (95/135)

*12 minute cut-off*

Monday 1/9/17 WOD

Happy Birthday Mom!

Metcon:

“Darsi’s Tabata Style Birthday”

You must complete 49 Reps of each movement, tabata style. So you go 20 seconds on, 10 second rest until you reach 49 reps then move on the the next movement. 

Thrusters (75/115)

Squat Cleans (75/115)

Power Snatch (75/115)

Shoulder 2 Overhead (75/115)

Pull-Ups

Burpees

*Score is total Rounds it takes to complete all movements. Rx is 49 Rounds. 60 Round cut-off.(2 rds per minute, 60 rds=30 minutes)*

Saturday 1/7/17 WOD 

Partner WOD!

Metcon:

Teams of 2-

AMRAP x 30 minutes

80 Wallballs (14/20 @ 9/10ft)

100 Double-Unders

30 Cleans and Jerks (95/135)

*Split up reps however you see fit. At least 5 Rounds to Rx*

Friday 1/6/17 WOD

Strength:

Every 1:15 x 6 Rounds, AMRAP the 7th

4 Muscle-ups 

Metcon:

21-15-9

Burpees

Toes 2 Bar

3-2-1

Rope Climbs

*10 minute cut-off. Rounds are 21 Burpees, 21 Toes 2 Bar, 3 Rope Climbs, 15, 15, 2, 9, 9, 1.*

Thursday 1/5/17 WOD

Metcon:

AMRAP X 21 minutes

8 Back Rack Lunges (95/135)

12 Back Squats (95/135)

20 Cal Row

*At least 7!Rounds to Rx*

Wednesday 1/4/17 WOD

Strength:
3 Sets of-

1(PAK + P@P + PAK Snatch Pull) + 1(Snatch Pull)

5 Sets of-

1(PAK Squat Snatch) + 1(Squat Snatch)

*Terms: PAK = Pause Above Knee; P@P = Pause At Power; Snatch Pull = Snatch without going Overhead/ pull Bar to breast height*

Metcon:

3 Rounds

40 Sit-ups

15 Power Snatch (75/115)

15 Handstand Push-ups

*12 minute cut-off. There is a lot to get to today so make sure you get in there and get stretched out/rolled out and get ready to go.*

Tuesday 1/3/17 WOD

Metcon:

6 Rounds

6 Deadlifts (185/275)

12 Burpees over the Bar

18 Dumbbell Thrusters (30/45)

*25 minute cut-off*

Monday 1/2/17WOD

Strength:

6 x 3

Push-Press

Metcon:

AMRAP X 10 minutes

8 Ring Dips

12 Pull-ups

*At least 6 Rounds to Rx*

Saturday 12/31/16 WOD 

Happy New Years! (Almost) 

Metcon:

AMRAP X 20:16

2016 lbs of Thrusters

2016 lbs of Snatch

2016 lbs of Clean and Jerks

*Choose any weight you want, you just have to accumulate 2016lbs of weight for each movement. Scores will be total Rounds and weight lifted on top of that.*

Friday 12/30/16 WOD 

Strength:

EMOTM X 6 minutes, AMRAP the 7th

5 Deadlifts

*The 5 must be unbroken for first 6 min, any way to get them done on the AMRAP*

Metcon:

60-50-40-30-20

30-25-20-15-10

15-12-9-6-3

Air Squats

Push-ups

Burpees