Saturday 1/31/15

Main – WODMetconMetcon (Calories)Teams of 3 EMOM x24 1- 5 Burpees 10 Russian KB Swings 15 Air Squats 2- Max Calorie Row 3- 25 Sit-Ups Each partner starts at a different station and rotate EMOM. Score is total calories as a...

Friday 1/30/15

Main – WODWeightliftingOverhead ComplexPush Press Push Jerk Split Jerk15-20 Minutes Technique Focused Build up only if form remains perfectMetconMetcon (AMRAP – Rounds and Reps)AMRAP 15 10 Power Snatch (95/65) 10 Hand Release Push-Ups 10 Toes To Bar 10 Box...

Thursday 1/29/15

Main – WODWeightliftingBack Squat20 Minutes to Establish a 10 Rep Max -Try to add #5 from last week and NO MORE THEN #5MetconMetcon (AMRAP – Reps)11min AMRAP 3,3,3,3 – 6,6,6,6 – 9,9,9,9… Etc. Power Cleans (135/95) Chest-to-Bar Pull-Ups...

Wednesday 1/28/15

Main – WODSkillPistols 15 Minutes Work on Progressions and proper scales. If you have pistols work on weighted pistols.MetconMetcon (Time)50-40-30-20-10 Double Unders Sit-Ups KB Swings (53/35)

Tuesday 1/27/15

Main – WODWeightlifting3 position cleanHigh Hang Mid Thigh Floor20 Minutes AHAPMetconMetcon (Time)For time: 100 Thrusters (75/55) 1000m RowMetconIf you can’t make it in then try this at home WOD. Post your scoreMetcon (Time)For Time: 100 Jumping Jacks 75...