6 rounds,
2 min ON, 1 min OFF
-10/7 cal bike
-12 Box jump overs
-Max pull ups in remaining time until the 2 minute mark
-rest for 1 minute
* After each rest, Start a new 2 minutes of work until you get to 6 rounds.
Wednesday Jan 8th, 2020
January 8, 2020 / By j0ssy
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Tuesday Jan 7th, 2020
January 7, 2020 / By j0ssy
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
Be sure to record numbers
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Monday Jan 6th, 2020
January 6, 2020 / By j0ssy
WOD = 10 rounds, each for time, of:
-200-m row
-Rest 90 seconds
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Sunday Jan 5th, 2020
January 5, 2020 / By j0ssy
6 sets of 2/4 @ 93%
2 Front Squats, rack, 4 Back Squats.
*If you have missed a session, go back! (3/6: 90, 88, 85, 83, 4/8: 80, 78, 75, 73, 70, 65 %)
WOD 2= single leg squat progression
5 rounds work 5 rounds mobility
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Friday Jan 3rd, 2020
January 3, 2020 / By j0ssy
WOD: On a 15-minute clock, for max reps each round:
From 0:00-3:00,
-run 400 meters then do max pull-ups
-Rest 1 minute
From 4:00-7:00,
-run 400 meters then max clean and jerks
-Rest 1 minute
From 8:00-11:00,
run 400 meters then do max pull-ups
-Rest 1 minute
From 12:00-15:00,
run 400 meters then max clean and jerks
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