WOD 17.1.2020

WOD 17.1.2020 Part A Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall...

WOD 16.1.2020

WOD 16.1.2020 Part A Back Squat every 2 min for 18min *Set 1 – 5 reps @ 75% of 1-RM Back Squat *Set 2 – 3 reps @ 80% *Set 3 – 1 rep @ 85% *Set 4 – 5 reps @ 80% *Set 5 – 3 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 – 5 reps @ 85% *Set 8 – 3 reps @ 90% *Set 9 – 1 rep @ 95%...

WOD 15.1.2020

WOD 15.1.2020 “Team of 5” In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 20/15 Calories of Assault Bike Station 2 – 15 Devil’s Presses Station 3 – 300/250 Meter Row...

WOD 14.1.2020

WOD 14.1.2020 Part A Take 20 minutes to build to today’s 1-RM… Tempo Front Squat x 1 rep @ 32X1 Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out...

WOD 13.1.2020

WOD 13.1.2020 Part A Every 2 minutes, for 12 minutes (6 sets) of: Tempo Bench Press x 5 reps @ 21X1 Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets. Part B Complete as many rounds and reps as possible in 15 minutes of: 45...

WOD 12.1.2020

WOD 12.1.2020 “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep