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.

WOD: 1/4/18

Strength/Skill/Stability
Alternating EMOM x 20:
Strict Pull Ups (or Pull Up Negatives) x 30 Seconds
Banded Lateral Walk x 30 Seconds
Ring Roll Outs x 30 Seconds
Farmer Carry x 30 Seconds for max distance

Conditioning
10 Shoulder-2-Overhead (135/85)
15 Deadlifts
10 Shoulder-2-Overhead (155/105)
15 Deadlifts
10 Shoulder-2-Overhead (185/125)
15 Deadlifts
[advanced: extra round @ 225/155]

Auxiliary
4 Rounds
a) Dumbbell Bench Press × 6 reps
b) Bulgarian Split Squats x 6 Reps each Leg