6199 Dressler Rd. NWNorth Canton, OH, 44720 

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January 31, 2016

Strength: Front Squat

 

Wod:

30 back squat (115/75)

30 push ups

30 front squats (115/75)

30 pull ups

30 overhead squats (115/75)

30 sit-ups

 

January 28, 2016

Wod: 2 rounds

2 min amrap

20 windshield wipers (95/65)

20 lateral bar hops

rest 1 min

2 min amrap

20 thrusters (95/65)

20 bar over burpees

rest 1 min

2 min amrap

20 kettlebell swings (55/45)

20 goblet lunges

rest 1 min

2 min amrap

20 cal row

20 hollow rocks

rest 1 min

 

January 27, 2016

 

Strength:

1 rep max push jerk

 

Wod: 5 min amrap

5 pull ups

10 push ups

15 air squats

rest 1 min

7 min amrap

5 pull ups

10 push ups

15 air squats

rest 1 min

3 min amrap

5 pull ups

10 push ups

15 air squats

 

 

January 26, 2016

Wod: 

8 min amrap

10 toes to bar

8 hand stand push ups

6 deadlifts (135/95)

 

rest 1 min

then

 

6 minutes to find:

1rm power clean

 

rest 1 min

then

 

“Grace”

30 clean and jerks (135/95)

 

January 25, 2016

Wod: “Fight Gone Bad”

3 rounds/1 min each station

wall ball (20/14)

sumo deadlift high pull (75/55)

box jumps (20)

shoulder to overhead (75/55)

row (calories)

rest

 

January 24, 2016

Strength: 1 rep max front squat

 

Wod: 12 emom of:

0,2,4,6,8,10

10 overhead squats (115/75)

1,3,5,7,9,11

3 muscle ups

or

2 rope climbs on 1,5,9

and

5 wall climbs on 3,7,11

January 21, 2016

Strength: bench press

 

strength 2: snatch

 

Wod: 15 min amrap

15 chest to bar

15 double unders

15 overhead squats (95/65)

15 double unders

15 bar over burpees

15 double unders

 

January 20, 2016

Strength: front squat

 

Wod: “Retest from 7/3/2015

0-4 min

100 push ups

4-8 min

100 sit-ups

8-12 min

40 clusters (115/75)

January 19, 2016

strength: clean 

 

Wod: Three 5 min amrap

0-5 min

30 flutter kicks

ME front squat

5-10 min

10 knees to elbow

ME weighted step ups (20)

10-15 min

15 hollow rocks

ME front rack lunges

 

January 18, 2016

Strength: back squat

 

Wod: 4 min on/2 min off- 4 rounds

20 wall ball (20/14)

10 ball over burpees

20 supermans

5 hand stand push ups

 

 

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