Feb 8 WOD

Feb 8 WOD

A. 3 rounds for time of:
15 Calories on Row
6 Turkish Get Up Alternating Arms, 53/35 lbs

B.
Primal Bear Complex – Team WOD
As many reps as possible in 20 mins of:

–Full Bear Complex–

(If you drop weight during round – start over)

1 Power Clean 95 lbs
1 Front Squat 95 lbs
1 Push Press 95 lbs
1 Back Squat 95 lbs
1 Push Press 95 lbs

Movements are seperate, dont string them together (such as squat clean and thruster in place of first 3 movements)
One partner rests, one partner does the Bear Complex, switch each round. Go back and forth recording 1 rep for each completed complex until the 20 minutes is up.

Post total reps

Monday, 1 February 2016

Mary
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 One legged squats, alternating
15 Pull-ups

Double Unders : 2 x 2 mins / 1 min rest
2 mins max double unders
1 min rest
2 mins max double unders

Wendler Bench Press: Week 4
Bench Press 1×5 at 40% 1RM
Bench Press 1×5 at 50% 1RM
Bench Press 1×5 at 60% 1RM

Jan 15 WOD

A. Wendler Deadlift week 1
5 @ 65%, 5 @ 75%, AMRAP @ 85%

B. For time:
Row, 1000 m
Rest, 2 mins
Row, 750 m
Rest, 1 min
Row, 500 m
Rest, 30 secs
Row, 250 m
Post Total Time minus breaks

Jan 14 WOD

A. 10 min AMRAP:
10 Kettlebell Snatches, 53/35 lbs
10 AbMat Sit-ups

B. CrossFit Games Open 11.4
10 min AMRAP:
60 Burpee (Bar Facing)s
30 Overhead Squats, 120/90 lbs
10 Muscle Ups

Jan 13 WOD

A. Tabata Kettlebell Swing (Russian), 70/53 lbs
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

B. Wendler Front Squat: Week 1
Front Squat 5-5-AMRAP
Run at 65%, 75%, 85% of WM

C. 3 rounds for time of:
Row, 300 m
20 Wall Balls, 20 lbs
10 Pull-ups

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