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    6199 Dressler Rd. NWNorth Canton, OH, 44720 

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    Tuesday 3/1 2016

    February 29, 2016

    Skill lift: Clean and Jerk

     

    Wod:

    1000m row

    then

    4 rounds

    25 wall balls (20/14)

    25 hollow rocks

     

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    Monday 2/29 2016

    February 28, 2016

    Strength: Front squats

     

    Wod: 11.3

    5 min amrap

    squat clean (165/105)

    jerk (165/105)

     

    rest 3 minutes

     

    5 minutes to get as far as possible in

    “Annie”

    50-40-30-20-10

    double unders

    sit ups

     

     

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    Friday 2/26 2016

    February 25, 2016

     16.1

    Whatever that may be!

     

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    Thursday 2/25 2016

    February 24, 2016

     

     

     

    Wod: 15.3 

    14 min amrap

    7 muscle ups

    50 wall balls

    100 double unders

     

    Strength:

    Tall snatch

     

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    Wednesday 2/24 2016

    February 23, 2016

    Strength:

    Deadlift

     

    Wod: 11.2 

    15 min amrap 

    9 deadlifts (155/100) 

    12 hand release push ups

    15 box jumps (24/20)

     

     

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    Tuesday 2/23 2016

    February 22, 2016

     

    Wod:

    13.5 Kinda

    3 rounds 4 min amrap

    1 min rest between rounds

    15 thrusters 95/65

    15 c2b pull ups

     

    Strength:

    1.push press

    then

    2.push jerk

     

     

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    Monday 2/22 2016

    February 21, 2016

    Wod:12.3 Kinda

    18 minute amrap

    15 burpee box overs

    12 push press (115/75)

    9 toes to bar

     

    Strength:

    back squat

     

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    Friday 2/19 2016

    February 18, 2016

    Strength: Strict press

     

    Wod: 7 min amrap

    2 bear complex (155/105)

    10 toes to bar

     

     

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    Thursday 2/18 2016

    February 17, 2016

    Strength: Snatch Deadlift

     

    Wod: 21(35)-15(45)-9(55)

    weighted kb step ups (70/55) (20)

    kettlebell swings (70/55)

    (double unders)

     

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    Wednesday 2/17 2016

    February 16, 2016

    Strength: Front squat

     

    Wod: “JT”

    21-15-9

    Hand stand push ups

    Ring Dips

    Push ups

     

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