January 19, 2018

Strength:

FIND 5RM BACK SQUAT

WOD:

5 ROUNDS
25 DU
100M RUN
8 HANG POWER SNATCHES (115/75)

January 18, 2018

Strength:

PUSH PRESS
5  X 4 @ 80%

WOD:

BUY IN: 75 DU + 10 RING MU (20 PULL UPS)

12 MIN AMRAP
12 KBS
12 WB (20/14)
12 LATERAL BARRIER HOPS

January 17, 2018

Strength:

BACK SQUATS
3 X 4 @ 80% OF 5RM

WOD:

5 ROUNDS:
10 BOX JUMPS (24/20)
10 S2OH (RX 115/75, RX+ 135/95)
15/12 AB CALS
Rest 2 mins

January 16, 2018

Strength:

SNATCH PULLS
3 X 3


SQUAT SNATCH
3 X 3 @ 75% INCREASING

WOD:

4 ROUNDS:
12 THRUSTERS
12 C2B
Rest 2 mins

4 ROUNDS:
10 HSPU
6 SQUAT CLEANS (135/95)
200M ROW 

January 15, 2018

Strength:

FIND 5RM BACK SQUAT

WOD:

MLK WOD:
400M RUN
68 DU
64 WALKING LUNGES
63 AB MAT SIT UPS
55 HR PUSH UPS
53 WB (20/14)
29 SLAMBALLS (30/20)
400M RUN

 

Numbers of Significance in this workout: 29-His birth, 53-Marries Coretta Scott, 55-Rosa Parks incident, King voted President of the Montgomery Improvement Association and started the famous bus boycott on December 5. 63-“I have a dream speech” 64-Published his book, “Why we can’t wait” and received the Nobel Peace Prize, 68-Delivered his “I’ve been to the mountain top speech” and was killed.

January 12, 2018

Strength:

5RM BACK SQUAT

WOD:

12 MIN AMRAP
5 POWER SNATCHES (115/75)
10 BOX JUMPS (30/24)
1 LAP PLATE PUSH (45)

January 11, 2018

Strength:

DB SEATED SHOULDER PRESS
5 X 5

WOD:

FOR TIME:
1500M ROW
80 AB MAT SIT UPS
20 IN AND OUTS
40 PUSH UPS

January 10, 2018

Strength:

BACK SQUATS
2 X 5 @ 80% OF 5 RM

WOD:

50 WB (30/20/14)
150 DU
20 BAR MU
150 DU
50 WB (20/14/10)

January 9, 2018

Strength:

1 REP MAX NORTHLAKE COMPLEX:
3 TNG HANG POWER CLEAN + 1 PUSH JERK + 1 SPLIT JERK

WOD:

JACKIE
1K ROW
50 THRUSTERS (45/35)
50 BURPEES

January 8, 2018

Strength:

5RM BACK SQUAT

WOD:

4 MIN AMRAP
BURPEE BOX JUMP OVERS (24/20)
Rest 3 mins

THEN..
7 MIN AMRAP
10 HSPU
10 KBS
10 S2OH (95/65)

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