Jan 15, 2018

1-16-18 WOD

Challenge:
N/A

L2
10 rounds for time
5 burpee’s
10 wall balls 20/14lbs to 10ft
* Rest five min
Max ring dips
*Rest 2 min
Max ring dips
*Rest 1 min
Max ring dips

L1
10 min AMRAP
5 burpees
10 goblet squats
*Rest 5 min
Max push ups/ Knee push ups (pic one or the other)
*Rest 2 min

Max push ups/ knee push ups

Jan 14, 2018

1-15-18 WOD

Challenge:
Standing long jump for distance
*Starting with both feet planted jump as far as possible landing on both feet. Falling is a scratch!
Warm up with a few practice jumps.

L2
20min AMRAP
100 Du’s
20 Kb swings 53/35
15 burpee box jumps
10 push ups
*If Du’s take longer then 2 min to complete each round, scale reps as needed by ten rep increments.

L1
20 min AMRAP
100 single unders
20 Kb swings
15 burpees
10 knee push ups

*If single unders take longer then 2 min to complete each round, scale reps as needed by ten rep increments.

Jan 13, 2018

SAT WOD

Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

*30 min time cap

Jan 11, 2018

1-12-18 WOD

Challenge
Take 10 to 15min
Work up to a feel good heavy 2 rep strict press

L2/L1
5 rounds for time
10 Hang clean
8 Front squat
6 Push press
M-115 W-75
*L1-scale load as needed

*20 min time cap

Jan 10, 2018

1-11-18 WOD

Challenge
Post WOD
100 dead bugs for quality

L2/L1 scale as needed
Open 17.1
For Time
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
20 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
30 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
40 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs
50 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump Overs

*Time Cap: 20 minutes