Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
5×2 Back squats (70-80% 1RM)

WOD:
For time, GOAL IS TO GO UNBROKEN:

20 Wallballs
Rest 1 minute
30 Wallballs
Rest 2 minutes
50 Burpees to 6 inch target
Rest 2 minutes
30 Wallballs
Rest 1:00
20 Wallballs

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Media:
Friday WOD, January 10, 2014

11 thoughts on “Friday WOD, January 10, 2014

  • January 10, 2014 at 8:05 am
    Permalink

    Strength – 4 sets @165; 1 @ 175

    WOD – Unbroken 13:28

    Get ready for your quads to explode

  • January 10, 2014 at 10:35 am
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    Strength – 245
    WOD – 13:40

  • January 10, 2014 at 1:18 pm
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    Strength – 245
    WOD – 11:52

  • January 10, 2014 at 1:36 pm
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    Strength 155#
    WOD 15:26

  • January 10, 2014 at 3:00 pm
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    4 sets @ 165
    1 set @ 175
    Wod unbroken 13:37
    Extra high burpees 🙂

  • January 10, 2014 at 3:43 pm
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    Strength: sand bagged it

    Wod: 13:32 RX.

  • January 10, 2014 at 6:45 pm
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    Worked out at Dallas central today:

    WOD:
    3 push jerks
    7 front squats
    200m row sprint @ 95% eff

  • January 10, 2014 at 6:49 pm
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    Worked out at Dallas central today:

    WOD:
    5 rounds
    3 push jerks
    7 front squats
    200m row sprint @ 95% effort
    Rest 4 minutes

    Goal is to go unbroken and heavy!

    Did the following weights/rows:

    154/35.8, 154/37.0, 165/38.4, 187/39.8, 198/39.5

    This was so rough. Y’all should try

  • January 10, 2014 at 8:37 pm
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    4 sets at 115, 1 at 115/ 15:10 Rx

  • January 10, 2014 at 8:47 pm
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    1 at 125…iPhone….

  • January 13, 2014 at 6:04 pm
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    12:07 RX
    Strength 165 BS

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