Jan 17, 2019

1-18-19 WOD

L2
3 sets
"Fran "
21-15-9
Thrusters 95/65
Pull Ups
* 4 min Time Cap each round *
* to complete workout RX each round must be completed sub 4 min to move on the the next round *
*start second set at 12:00
* start third set at 24:00
*scale weight and reps to finish sub 4:00, if your not trying to be #1 a working out! *

L1
3 sets
4 min AMRAP
15 thrusters
15 ring rows (sub banded pull ups if ring rows are to easy)

8 min rest

Jan 16, 2019

1-17-19 WOD

Athlete’s choice
5k row
Or
200 cal on assault bike
Or
5k run (3.106 miles)


* post workout, Mobilize! Take 20 min and
work on those sore tight spots!

Jan 15, 2019

1-16-19 WOD

L2/L3
For Time:
150/120 Cal. Assault Bike
- Every 2 mins -
10 Pull Ups
15 Push Ups
20 Air Squats
* continue until the amount of calories
is complete *
* scale reps as needed to complete the
gymnastics portion within a minute *
* 5,7,9 is a good scaling rep scheme *

L1
For Time:
150/120 Cal. Assault Bike
- Every 2 mins -
5 ring rows
7 Knee Push Ups
9 Air Squats

* At min 24 complete whatever cals you have
left on assault bike *

Jan 14, 2019

1-15-19 WOD

L2
3 sets
30 GHD Sit Up
30 Dumbbell Snatch 50/35
30 Toes to Bar
30 Dumbbell Snatch 50/35
Rest 3:00 b/t sets

L1
3 sets
30 Sit Up
30 Dumbbell Snatch
30 Toes to wall (sub V-ups if T2W is to easy)
30 Dumbbell Snatch

Rest 3:00 b/t sets

Jan 13, 2019

1-14-19 WOD

Challenge
N/A
L2/L1
For Time
300m run
12 Power Clean 185/125
(L1- scale load as needed)
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run

Rest 5:00

300m run
12 Power Clean 185/125
300m run
9 Power Clean 185/125
300m run
6 Power Clean 185/125
300m run
*30min cap, scale weight to try to achieve a
sub 13 min first round.

L1- focus on good form before adding weight