THURSDAY 2019010

WOD: Complete for Time

50 Pull ups
50 Push ups
40 C2B Pull ups
40 C2F Push ups
30 Pull ups
30 Push ups
20 Bar Muscle ups
20 Burpees
10 Pull ups
10 Push ups

WEDNESDAY 20190109

WOD: 5 Rounds of

200m Run
20 GHDs
20 Split jump Lunges (l+r=2)

TUESDAY 20190108

WOD: 12 MIN EMOTM

3 Push Jerks @ 80% BW or 80% of 1 REP MAX

FRIDAY 20190104

WOD: CFT

7 Rounds of :
11 Abmat sit ups
7 Burpees
4 Squat Cleans @ 75-85% BW

THURSDAY 20190103

THROWBACK THURSDAY

Warm up: 3 x 10 Push ups 15 Air squats

WOD: Open 15.5

27-21-15-9

Calorie Row
Thrusters @ 95/65#

WEDNESDAY 20190102

Warm up:
3 x 150m row
       15 HR push ups
WOD: 18 MIN AMRAP

3 Deadlifts @ 225/165#
6 Ring dips
9 Bench press @ 135/95#

TUESDAY 20190101

HAPPY NEW YEAR 2019!

New Goals, New Gains!