WOD 1.20.15 Tuesday

A. AMRAP 5

  • 5 DEADLIFTS (135/95) (95/65)
  • 5 POWER CLEAN (135/95) (95/65)
  • 5 THRUSTERS (135/95) (95/65)

B. AMRAP 5

  • 5 BURPEES
  • 5 PULL UPS
  • 5 MED BALL CLEANS

C. AMRAP 5

  • 10 WALL BALL
  • 10 BOX JUMPS

D. Optional EXTRA

  • 100 DOUBLE-UNDERS
  • 40 PISTOLS
  • 30 HANDSTAND PUSH UP
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WOD 12.18.14 Thursday

Warmup: Double under practice 5 mins

  • Agile 8
  • 10 hip bridge
  • PVC good A.M.s
  • 10 walking lunges
  • 10 pullups
  • 10 hollow rocks
  • 10 broad jumps

A. You have 15 minutes…

  • Find 3 RM Deadlift

B. AMRAP 8:

  • 20 Overhead Walking Lunge (45/25) 10 ea. leg
  • 10 Medball Cleans
  • 10 Medball Situps

C. AMRAP 8:

 

  • 10 handstand kick ups (must stand all the way up at top) **
  • 10 push up
  • 10 hollow rocks

**scale: keep hands on floor and practice the kick up movement