WOD

#21Jan2020 WOD

Weightlifting

Push Press

– Work up to a heavy set of 3

Metcon

2 Rounds:
– 12 Thrusters @ 43/29kg
– 12 Box Jumps @ 24/20″

– rest 2 minutes –

2 Rounds:
– 10 Thrusters @ 43/29kg
– 10 Box Jumps @ 24/20″

#20Jan2020 WOD

Weightlifting

Front Squat

– 4 x 2 @ 90%+

Metcon

AMRAP 14:00
– 12/10 Cal Row
– 10 Burpees to 6″ Target
– 8 Hang Power Clean @ 61/43kg

#19Jan2020 WOD

Metcon

Badger

3 Rounds:
– 30 Squat Cleans @ 43/29kg
– 30 Pull-ups
– Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

#18Jan2020 WOD

Metcon

Partner WOD
40 rounds (YGIG)
– 5 Wallballs @ 30/20#
– 4 TTB
– 3 Burpee BJO @ 24/20

One partner performs one round while the other partner rows

#17Jan2020 WOD

Weightlifting

Back Squat

E2MOM x 6 sets
– 3 reps @ ascending to a heavy/max

Metcon

5 Rounds:
– 12 Hang Power Cleans @ 70/47.5kg
– 9 Front Squats
– 6 Strict HSPU

#16Jan2020 WOD

Weightlifting

Bent Over Row

– 6 x 6 @ heavy

Metcon

EMOM 21:00
– Min 1: 50s Max Cals AAB / Row
– Min 2: 10 Box Jumps + 10 step ups @ 24/20’’
– Min 3: Rest

#15Jan2020 WOD

Gymnastics

Every 90s x 5 sets
– 1-2 Peg board ascent
– 20m HS walk

Metcon

3 Rounds:
– 8 Power Snatch @ 84/55kg
– 100 Double Unders

#14Jan2020 WOD

Weightlifting

Sumo Deadlift

– Work up to a heavy 3 Rep

Metcon

2 Rounds:
– 500m Row/Bike/Ski/400m Run
– 100 Air Squats
– 30 KBS @ 32/24kg

#13Jan2020 WOD

Weightlifting

Push Jerk

5 x 3 @ ascending 70%+
– 2 seconds pause at the bottom of the dip

Metcon

“Fran”
21-15-9:
– Thrusters @ 43/29kg
– Pull ups

Rest 3 minutes

9-6-3:
– Thrusters @ 61/43kg
– Bar Muscle-ups

#12Jan2020 WOD

Metcon

Rene

7 rounds for time of:
– 400m Run
– 21 Walking Lunges
– 15 Pull-Ups
– 9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
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