1/14

WOD

2 RDS

2 Min – Pull Ups

2 Min – Push Ups

2 Min – Row

2 Min – Thrusters 45/35

2 Min Rest

1/13

Back Squat 10,8,6,3,3

Deadlift 10,8,6,3,3

WOD

5RFT

4 Alt KB/DB Snatch

6 KB Swings

10 Lunges

1/11

Strength

10×3 Close Grip Bench Press

5×4 Ring Pull Ups

WOD

21 Burpee MU For Time

20140107_191711

1/10

Strength

10×3 Snatch Full Squat

10×3 Seated Good Mornings

WOD

10 Min AMRAP

3 Cleans

2 Push Press

1 OHS

1/9

15 Min Box Jumps For Height

WOD

5 RFT

10 Air Squats

4 Bear Crawls

4 Wall Climbs

 

1/7

15 Min Box Jump for Height

WOD

10,9,8,7,6,5,4,3,2,1

Burpees

Pistols

12 Min Cap

1/6

Strength

5×5 Snatch Full Squat

5×5 Seated Good Mornings

5×4 DB/KB Suit Case Lift

WOD

8 Min AMRAP

5 MU

10 Wall Balls

 

1/4

Strength

10×3 Close Grip Bench Press

5×4 Ring Pull Ups

5×4 Ring Dips

WOD

200m Sled Push

1/3

Strength

10×3 Bent Leg Good Mornings

10×3 Hang Snatch Full Squat

WOD

6 Min AMRAP

Man Makers

12/27

10×3 Straight Leg Good Mornings

10×3 OHS

WOD

4 RDS

15 Push Ups

15 T2B

E2MOM