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)


6×4 Back squats @ 80%

7x400m Run (with 1 minute rest between runs)

Post loads and splits to comments.


4 rounds for time of:

400m Run
30 Lateral box step overs
30 Wall balls

Post time to comments.




5 rounds for time of:
400m Run
30 Box Jumps
30 Wall balls

Post time to comments.

Thursday WOD, January 7, 2016

5 thoughts on “Thursday WOD, January 7, 2016

  • January 7, 2016 at 7:11 am

    Hate the cold and rain and running so I did an old main site WOD

    Every minute do 5 thrusters for as long as you can, starting at 75# and increasing by 20# every 5 minutes.

    I got 5 reps on 155# and probably could have done 10 more, but it was starting to feel excessive after 105 thrusters.

  • January 7, 2016 at 8:36 am

    Strength: 225#

    WOD: 16:54 RX (cold and rain)

  • January 7, 2016 at 12:22 pm

    Warmup: 100 unbroken double umders PR (finally)

    Tweaked my right calf/ankle or something on double unders. Can’t really tell where the pain’s coming from.

    Skipped strength and WOD. Hit the Airdyne and rower instead. Did some overhead/core/skill work to replace the squats.

  • January 7, 2016 at 12:58 pm

    Its called the dbl under sniper Kenny. He shows up during box jumps on occasion also.

  • January 7, 2016 at 2:32 pm

    Kinda bothered me on the row/airdyne too. Anyways, I left all of my programming for today on a spare whiteboard if anyone’s interested.

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