Wednesday, January 28
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
- Run, 800 m
- 30 Abmat Sit Ups
- 30 Front Squats, 115/80 lbs
- 30 Toes-to-bars
- 30 Power Cleans, 115/80 lbs
- Run, 800 m
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Tuesday, January 27
SWOD:
- Find your Bench Press 5 Rep Max
Complete as many rounds as possible in 10 mins of:
- 15 Wall Balls, 20/16 lbs
- 15 Sumo Deadlift High-pulls, 95/65 lbs
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Monday, January 26
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
- Run, 400 m
- 21 Kettlebell Swings, 1.5/1 pood
- 12 Pull-ups
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Friday, January 23
SWOD:Every 1 min for 5 mins do:
- 3 Power Cleans, 135/95 lbs
- Push-up, 1 min
Max effort with remaining time for Push Ups.
5 rounds for time of:
- 5 Deadlifts, 275/195 lbs
- 25 Sit Ups
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Thursday, January 22
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
WOD: Complete as many rounds as possible in 10 mins of:
- 7 Back Squats, 135/95 lbs
- 7 Burpee Box Jumps, 24/20 in
- 7 Toes-to-bars
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Wednesday, January 21
SWOD:
- Shoulder-to-Overhead 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
- 15 Ground To Overheads, 135/95 lbs
- Run, 800 m
- 15 Power Cleans, 135/95 lbs
- Run, 400 m
- 15 Deadlifts, 135/95 lbs
- Run, 800 m
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Tuesday, January 20
SWOD:
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 rounds for time of:
- Run, 200 m
- 7 Snatches, 115/80 lbs
- 10 Medicine Ball Slams, 20/16 lbs
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Monday, January 19
"Fight Gone Bad"
3 rounds, 1 min per station, of:
- Wall Ball, 20/14 lbs, 10 ft
- Sumo Deadlift High Pull, 75/55 lbs
- Box Jump, 20 in
- Push Press, 75/55 lbs
- Row (calories)
- Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
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Friday, January 16
SWOD:
WOD: Diane
21-15-9 reps, for time of:
- Deadlift, 225/155 lbs
- Handstand Push-up
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Wednesday, January 14
SWOD:
As many rounds as possible in 10 mins of:
Sets of 2, 3, … are touch and go!
3 rounds for time of:
- 400 m Run
- 7 Hang Power Cleans 135 lbs
- 15 Pull-ups
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