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:
Clean & jerk, work to a heavy

WOD:
5 minutes max reps of Squat clean thrusters (165 lb./105 lb.)
Rest 1 minute
3 minutes max reps Burpee over bar
Rest 1 minute
3 minutes max reps Chest to bar pull-ups
Rest 1 minute
3 minute max reps Wall balls

Post loads and time to comments.
____________

LEANFIT:

3 x through, Max reps for 1 minute each of:
Burpees
Pull-ups
Kettlebell swings (35 lb./26 lb.)
Sit-ups
Squats
Jumping jacks
Jump rope
Row
Rest 2 minutes

Post time to comments.

____________

DE:

3 x through, Max reps for 1 minute each of:
Burpees
Pull-ups
Kettlebell swings (35 lb./26 lb.)
Sit-ups
Squats
Jumping jacks
Jump rope
Rest 1 minute
1000m Row

Post time to comments.

Media:
Monday WOD, January 18, 2016

7 thoughts on “Monday WOD, January 18, 2016

  • January 17, 2016 at 5:17 pm
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    Really excited for this one

  • January 18, 2016 at 9:28 am
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    Strength: 195#

    WOD: 136 Reps RX (not bad for rodeo season)

  • January 18, 2016 at 4:41 pm
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    Strength 235#

    Wod: 135….made it up on the wall balls. The thrusters were brutal.

  • January 18, 2016 at 7:23 pm
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    260 C&J, 270 clean J fail, 280 C&J fail

    171 Reps RX
    26,41,40,64

  • January 18, 2016 at 8:24 pm
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    235#
    183rx…had to make up ground on burpees and WB. Fun open prep wod.

    Kenny was so excited he didnt show up…

  • January 19, 2016 at 11:57 am
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    One day…I’ll work on my diet.

    C&J: 275#, just can’t get past this number…

    WOD: 21/28/34/44 = 127 Reps Rx

  • January 19, 2016 at 12:11 pm
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    Tweaked my left wrist Sunday night snatching. Tried to come in Tuesday to get this one done, but it’s still pretty painful. Still excited to give it a go. Maybe next week.

Comments are closed.