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January 16, 2018

BUILD
A. BB split squats 8,8,6 ea leg @2111
Rest 1 min btw legs
B. 3 sets
Plate depth push ups x12
DB see saw rows x10

BREATHE

For Time
50 RKBS (24/16)
21 WB
21 Pull ups
15 STO (95/65)
15 CTB
9 HSPU
9 Bar MU
50 RKBS

 

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January 14, 2018

BUILD
A1. CGBP DB press x12
A2. BB Landmine row x10
3 rds of A
B. 2 sets
KB T plank side hold x:30 ea
DB pullover x10
1/2 kneeling banded face pulls

BREATHE
AMRAP 5
12 T2B
20 DB walking lunges
30 DU
REST 2 min
AMRAP 5
30 DU
20 DB Thrusters
12 T2B

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January 9, 2017

BUILD
A. DL build to a moderate TNG double in 10 min
B. EMOM 5
3 DL @70% of A
6 split lunge jumps

BREATHE

12 MIN clock
21-15-9 Cal row
9-15-21 Burpee over erg
AMRAP row M until 12 min mark
*score is M rowed

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January 7, 2018

OPEN WOD 11.5

Complete as many rounds and reps as possible in 20 minutes of:
• 5 Power cleans (M: 145lbs / 65kg, W: 100lbs / 45kg)
• 10 Toes to bar
• 15 Wall balls (M: 20lbs to 10′ target, W: 14lbs to 9′ target)