Month

January 2020
Pre WOD Every minute on the minute for 10 minutes Even: 4 thrusters (building) Odd: :40 kipping skill work Workout of the Day “Fran” For time 21-15-9 Thrusters (#95/#65) Pull-ups
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Workout of the Day 4 rounds as many cals/reps as possible 2:00 Max Cal Bike 1:00 KB Swing (24/16) 1:00 KB Goblet Lunges -1:00 Rest between sets Post WOD Double tabata 8 Rounds, :20 ON / :10 OFF TABATA 1 – Hollow Hold -Rest 1:00- TABATA 2 – Deadbugs
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Workout of the Day For time 8-6-4-2-4-6-8 Deadlift (275/185) *After Every Set Complete… 8 Handstand Push-ups (Strict Optional) 16 Slam Balls (30/20)  
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Workout of the Day In teams of 3 13:00 as many rounds as possible P1: 6 toes to bar / 14 russian KB swings (32/24) / 24 double unders P2: Wall sit hold P3: rest 2:00 rest 7:00 max cal Assault bike  
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Pre WOD In 25:00, build to your heaviest 1 rep clean and jerk Workout of the Day 3 rounds for time 10 power cleans (#155/#105) 10 soulder to overhead
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Pre WOD 12:00 handstand skill work Workout of the Day Every minute on the minute for 15 minutes 1st min: max push-ups 2nd min: 16/13 calorie bike 3rd minute: max V-ups
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