Tuesday WOD 1/9/18

“Meet You at the Bar” (teams of 2)

With a 20 min clock complete the following

(Max Clean and Jerk with time remaining)

60 Power Cleans 135/95

30 Burpees Over The Bar

60 Front Squats 135/95

30 Toes to Bar

60 Shoulder to Overhead 135/95

30 KBS 53/35

*for every Clean and Jerk completed you can take 5 sec off your total time

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Thursday WOD 1/4/17

10 min to find 1 Rep Max Sumo Deadlift

5 min rest

Then: (For Time)

95/65-lb. thrusters, 15 reps

95/65-lb. sumo deadlift high pulls, 21 reps

95/65-lb. thrusters, 12 reps

95/65-lb. sumo deadlift high pulls, 15 reps

95/65-lb. thrusters, 9 reps

95/65-lb. sumo deadlift high pulls, 9 reps

Wednesday WOD 1/3/18

“Back Squat”

10 min EMOM

1 Back Squat@ 80%

“Hang Loose”

On the Minute x 24min (4 Rounds)

Station 1 – 1 Round of “Cindy”

Station 2 – 10 Deadlifts (155/105)

Station 3 – Max Calorie Bike

Station 4 – Max Calorie Row

Station 5 – 10 Med Ball Sit Ups/10 Knee Raises

Station 6 – Rest

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Tuesday Team WOD 1/2/18

“2018 Special”

25 Min AMRAP

(Teams of 2)

15 DU’s

2 Ground to Overhead (75/45)

*bar must be controlled to the ground on each rep or it does not count

3 Front Squats (same weight as g2o)

*Once each team completes 6 Rounds the Weight Increases to (105/65) (135/95) (155/115) (185/135) (225/155)