LOVE THIS!! It’s all about the community!

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:
Every two minutes on the minute, beginning every 2 minutes 0.2.4.6….ending with 14:
3 Squat clean thrusters (165 lb./115 lb.)
3 Weighted chest to bar pull-ups (35 lb./18 lb.)

WOD:
3 rounds for time of:

25 Wall balls
25 Burpees (touching 6 inch target)
Rest 2 minutes

Post loads and time to comments.

______________

LEANFIT:
For time:

50 Sit-ups
75 Wall balls
1000m Row
50 Sit-ups
75 Wall balls

Post time to comments.

______________

DE:
For time:

100 Wall balls, then 3 rounds of:
800m Run
25 Back extensions
25 Sit-ups

Post time to comments.

Media:
Monday WOD, January 4, 2016

5 thoughts on “Monday WOD, January 4, 2016

  • January 4, 2016 at 8:51 am
    Permalink

    Strength:
    Squat clean thrusters – Started with 165# did three rounds then moved to 155#
    Rx C2B pullups

    WOD: 13:39 RX

  • January 4, 2016 at 3:52 pm
    Permalink

    I wussed out on the C2B pull-ups and only did 25#, did the thrusters rxed

    WOD: 14:35 rxed, I was happy to be less than a minute slower than Clayton after doing 75 burpees!

  • January 4, 2016 at 4:02 pm
    Permalink

    Strength: 1 squat clean thruster + 2 thrusters (185#); 54# pull-ups (No chest to bar) Read the website last night and forgot it was supposed to be chest to bar.

    WOD: 12:20 (replaced wall balls with box jumps. Knees have been acting up again.)

  • January 4, 2016 at 11:45 pm
    Permalink

    Strength:
    165# sq cl thrusters
    35# c2b pull-ups

    WOD: 11:00 rx (8″ target)

  • January 5, 2016 at 7:53 am
    Permalink

    Wod 11:31 6.25″ target burpees

Comments are closed.