Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

WOD:
As many rounds as possible in 25 minutes of:

1 Power clean (205 lb./135 lb.)
1 Muscle-up
3 Handstand push-ups
5 Wall balls

Post completed rounds to comments.

__________

LEANFIT:
As many rounds as possible in 30 minutes of:

2 Deadlifts (95 lb./55 lb.)
2 Hang cleans (95 lb./55 lb.)
2 Push presses (95 lb./55 lb.)
10 Kettlebell swings
20 Lateral step overs
200m Run

Post completed rounds to comments.

___________

DE:
As many rounds as possible in 30 minutes of:

2 Deadlifts (95 lb./55 lb.)
2 Hang cleans (95 lb./55 lb.)
2 Push presses (95 lb./55 lb.)
10 Kettlebell swings
20 Lateral step overs
300m Row

Post completed rounds to comments.

Media:
Friday WOD, January 22, 2016

2 thoughts on “Friday WOD, January 22, 2016

  • January 22, 2016 at 7:29 am
    Permalink

    Really fun workout! I had Clayton for the first 10 rounds, but he eventually lapped me…three times.

    WOD: 20 rounds + 2 reps

  • January 22, 2016 at 9:34 am
    Permalink

    WOD: 23 rounds + 1 rep 195#

    Started at 205#, failed on third round, too much weight for this little squirt.

    Box was really crowded this morning, probably took away at least a couple of reps if not a round. Have you stations close together.

Comments are closed.