WODS

19 01 2019 – Saturday – 15RFT

WOD

Buy In:
Max Unbroken Ground to Overhead @ 75% BW

1min Rest

Into: 15RFT
3 HSPU
6 American Swing 24/16
9 Squat

1min Rest

Cash Out:
Same Number of Ground to Overhead

Score: Total Time, Max Reps & Load

17 01 2019 – Thursday – DB C&J

SWOD
1. 5 x 20s Frogstand Hold
2. 2 x 30s HS Shift from L to R
3. Tabata Hollow Rock
—————
METCON
21-15-9

Alt. DB Hang Clean & Jerk 22.5/15
Alt. DB Snatch

15 01 2019 – Tuesday – Pull Up

SWOD
EMOM 7
5 Strict Pull Up
————–
METCON

10 Pull Up
10 Double KB Snatch 24/16
10 Pull Up
10 KB Push Press (R)
10 Pull Up
10 KB Push Press (L)
10 Pull Up
10 KB Snatch (R)
10 Pull Up
10 KB Snatch (L)
10 Pull Up

*No Butterfly Pull Up

12 01 2019 – Saturday – 12 Days into 2019

WOD
’12 Days into 2019′

1 SDHP 35/25
2 Thruster
3 Push Press
4 Power Clean
5 Power Snatch
6 American Swing 24/16
7 Pull Up
8 Knees to Elbow
9 Box Jump 24″/20″
10 Double Under
11 Burpee
12 Overhead Lunge 20/10

11 01 2019 – Friday – Thruster

SWOD
12min
Build to Heavy 1RM Thruster
——————
METCON
AMRAP 5 x 2

21-15-9
American Swing 24/16
Front Squat 52/35
42-30-18
Double Under

*Rest 5min then Repeat

10 01 2019 – Thursday – Hang Clean

SWOD
EMOM 9
1. 10 V Up
2. 10 Ring Row
3. 40s HS Hold
——————
METCON

Hang Clean
60% BW for Max Reps
70% BW for Max Reps
80% BW for Max Reps
90% BW for Max Reps
100% BW for Max Reps
*Rest as needed between sets