02.01.16 Monday

--SWOD--

6-6-6-6-6

Seated Strict Press

*work up in load

--THE WOD--

15-12-9-6-3

Bar Over Burpees

Squat Clean (135/95)

For time...

Post "The Rusty" WOD photo with the crew

01.29.16 Friday

--TEAM WOD--

26 min amrap

2-4-6-8-10-12-etc....

Clean and Jerk (185/125)

*between each set of clean and jerks eac team must complete:

15 Box Jumps (24"/20")

20 Toes to Bar

Happy Birthday Coach Richard

01.28.16 Thursday

--THE WOD--

800m Run

21 Thrusters (95/65)

21 V-ups

400m Run

15 Thrusters 

15 V-ups

200m Run

9 Thrusters

9 V-ups

For time...

01.27.16 Wednesday

--SWOD--

5-4-3-3-2

Deficit Deadlifts

*heavy but perfect

(We will be using a 3" plate deficit 

--THE WOD--

10 Rounds

5 Pullups

10 Push-ups

15 Squats

01.26.16 Tuesday

--SWOD--

3RM Back Squat

-then 2x3@90%

--THE WOD--

12 min (amrap)

"The Scott"

53 Double Unders

26 Power Snatch (75/55)

53 Double Unders

26 Push Press

Scott

01.25.16 Monday

--SWOD--

8-8-8-8

Seated Strict Press

*do each set with a working set just short of a max load

--THE WOD--

"The Melissa"

15 min amrap

39 Hang Power Cleans (135/95)

39 Hand release Burpees 

Melissa 

01.22.16 Friday

--TEAM FRIDAY--

(Teams of 2)

100 Hang Power Cleans (115/75)

100 Box Jump Overs (24"/20")

100 Double Unders

100 Row Cals

For time... 

**Teams work together to finish the reps. One athlete works at a time until all the work is completed. 30 min time cap to this workout.