19/01/04

Strength

Farmers Walk
Build up to a heavy weight in a
100 FT Distance

WOD

12 Min Amrap
4-Stone-to-Shoulder
8- Stone-Zercher Squats
2-Rope-Climbs
8-Tire-Flips

19/01/03

Strength

Bench-Press
5 reps @ 65%
5 reps @ 75%
3 reps @ 80%
1 + rep @ 85%

Weighted Ring-Dips
5-3-1 + reps @ AHAP

WOD

3-Rounds
500 m Row
21-Box-Jump-Overs 20/24”
12-Overhead-Squats #75 #115
21-Toes-to-bar

18/12/02

Strength

Clean & Jerk
3 reps @ 70% of 1 RM
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%

Strict-Press
3 reps @ 65%
3 reps @ 75%
3 reps @ 80%

Core

3-Rounds
20 sec-Forearm Plan
10 sec-Rest
20 sec- Side-Plank (right)
10 sec- Rest
20 sec- Push-up Plank
10- sec-Rest
20 sec- Side-Plank (left)
10 sec-Rest

WOD

7 min Amrap
Burpees

18/12/31

Strength

Back-Squat
5 reps @ 70% of 1 RM
4 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 + @ 90%

Core

4-Rounds
20 sec- Turkish Sit-ups #25 #45
10 sec- Rest
20 sec- Russian Twists #25 #45
10 sec- Rest

WOD

6-Rounds:
-In a 90 sec window:
40- Double-unders
In remaining time complete:
Max Single-arm DB Thrusters #35 #50
(alternate arms each round)
Rest 30 seconds
-Score equals total number of Thrusters

18/12/28

Strength

Squat-Clean
3 reps @ 70% of 1 RM
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%

Clean-Grip Pulls
3 reps @ 95% of 1 RM Clean
3 reps @ 105%

WOD

21-15-9
Deadlifts #155 #225
Wall-Balls #14 #20
Calorie Row