WOD: 2/1/19

Strength/Skill/Stability
3-4 Rounds:
A) Front Rack Box Step Ups x 8 Each Leg
B) Single Arm Dumbbell Press x 8 reps each arm

Conditioning
4 Minute AMRAP
10 Thrusters (95/65)
5 Bar Facing Burpees
– 2 Min Rest –
4 Min AMRAP
10 Power Snatch
5 Bar Facing Burpees
– 2 Min Rest –
2 Min AMRAP
10 Thrusters
5 Bar Facing Burpees
*Compare to 12/30/16.

Auxiliary
10 RM Banded Push Ups (Finisher #17)

WOD: 1/30/19

Skill/Stability/Strength
4 Rounds:
A) Weighted Hip Extensions x 10-12
B) Upper Body Sled Drag x 60′
C) Farmer Carry x 75m

Conditioning
60 Second Wall Sit, then
10 Strict Pull Ups
20 Calorie Row
10 Strict Pull Ups
30 Air Squats
10 Strict Pull Ups
40 Walking Lunges W/ Plate OH
10 Strict Pull Ups
50 Sit Ups
*Scale reps for strict pull ups if necessary, but STRICT FULL ROM is a priority.

Auxiliary
3 Rounds:
A) Double Handle Bent Row x 10 Reps w 1-sec hold at top
B) Hollow Rock x 20-30 Seconds

WOD: 1/29/19

Strength/Skill/Stability
Back Squat
3 x 10 @ 70% w/ 1-second hold @ bottom

Conditioning
20 Front Squats (155/105)
20 Perfect Push Ups
800m Run
10 Front Squats
20 Perfect Push Ups
800m Run

Auxiliary
Tabata DB Bench Press (Finisher #36)

SCHEDULE: We will have a modified schedule on Presidents’ Day, February 18 – open gym mid morning.

WOD 1/24/19

Strength/Skill/Stability
Alternating EMOM x 20:
a) Toes to bar x 6-12 Reps
b) Strict Handstand Pushups x 6-12 (or HS Hold x 30 sec)
c) Banded Lateral Walk x 30 Seconds
d) Bent over Barbell Row x 6-12 Reps

Conditioning-
For Time –
20 Burpee over Box
30 Ab Mat Sit Ups
40 Jumping Lunges
50 Cal Row
40 Jumping Lunges
30 Ab Mat Sit Ups
20 Burpee over Box

Compare to 1/24/17

WOD: 1/17/19

Strength/Skill/Stability
3-4 Working Rounds:
a) Shoulder Press x 6-10 Reps [advanced: Sotts Press]
b) Weighted Hip Extensions x 10-12 Reps
c) Weighted Plank x 30-40 seconds
d) Bent over double-handle row x 6-10 Reps

Conditioning
100 DU
20 Burpees to target
75 DU
15 Burpees to target
50 DU
10 Burpees to target
25 DU
5 Burpees to target
50 KB Swings (53/35)

Auxiliary
4 Rounds:
a) Dumbbell Bench Press × 6 reps
b) KB single arm bent row w/2 second hold @ top x 6 Reps each arm

SCHEDULE REMINDER: We will have a modified schedule for the holiday on Monday. Check tomorrow’s post for details.