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)

Strength:
Snatch 1-1-1 @ 70% , 1-1 @ 80%, 1-1 @ 90%

WOD:
12 minute time cap of:
Reps 21 -15-9-15-21 of:

Calorie row
Handstand push-ups
Overhead squats (95 lb./65 lb.)

Post loads and reps to comments.
_______

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

300m Row
5 Power cleans (95 lb./55 lb.)
5 Pull-ups
10 Push-ups
15 Squats
20 Sit-ups

Post completed rounds to comments.

_______

DE:
2 rounds for time of:

75 Walking lunges
75 Burpees
75 Double-unders
75 Sit-ups

Post time to comments.

Media:
Monday WOD, January 11, 2016

2 thoughts on “Monday WOD, January 11, 2016

  • January 11, 2016 at 2:03 pm
    Permalink

    Strength: worked up to 195# (1 rep)

    WOD: 160 reps at 12 minute cap. Finished the workout at 23:58 RX

  • January 11, 2016 at 6:03 pm
    Permalink

    3 pos snatch up to #165
    7 sets

    RX 174 reps (finished 9 OHS of the 15)

Comments are closed.