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January 2016

2016-01-21

Strength 6 min EMOM: 3 Back Squat 3 Front Squat *Set up @ 80-85% of FS 1 RM WOD “Run Annie Run” 1200 m run Then, “Annie” 50-40-30-20-10 D/U Sit ups Then, 1200m run Time: 22:27 Rx

2016-01-19

WOD “The 7’s” 7 Rounds: 7 HSPU 7 DB Thrusters(40/25) 7 T2B 7 Deadlifts (165/115) 7 burpees 7 Kb swings (1.5/1) 7 pull ups *27 min time cap Total: 4 rounds + 4 burpees (2 pads HSPU and 35# dumbells)

2016-01-17

WOD 18 min AMRAP: 18 T2B 9 squat cleans (135/95) 400m run Total: 3 rounds (substituted GHDs for T2B as my hands are torn from previous WOD)

2016-01-14

WOD 20 min AMRAP  2 rope climbs (Scale: 5 strict pull-ups + 5 strict hanging knee raises per rope climb) 15 burpees 30 air squats Total: 4 rounds + 2 air squats Rx