WOD: Jan 25, 2020

• 9am w/ Coach Jen

WOD: Jan 24, 2020

• B/S: 75/2, 80/2, 85/1, 90/1

• B/P: 65/5, 75/4, 80/3, 85/2, 90/1

• EZ BB Skull Crusher: 5 x 10

• SB Shrugs: 3 x 20

WOD: Jan 23, 2020

• M/C (A): 5 RFTR (2:00 work/rest) (score D/L)
  20/15 cal C2 & ME D/L (225/173) (185/123) (135/83)

• M/C (B): 16:00 partner AMRAP (score C2 distance)
  P1 = 1 HPC, 1 F/S, 1 PP, 1 B/S, 1 btn PP, 5 Push Up, 5 Pull Up, 5 Squat
  P2 = ME M’s on C2

WOD: Jan 21, 2020

• B/S: 70/2, 75/2, 80/2 (2x)

• Press: 70/4, 73/4, 77/4, 80/4

• S/S (A) EZ B/P 4 x 4 (strict/MED load) and
  (B) DB RDL (strict/MED load)

• BB Shrugs: 4 x 20

WOD: Jan 20, 2020

• M/C (A): 3 RFT: 400m C2, 21 KBS (24/16), 12 C2B Pullups

• M/C (B): Half a “Filthy Fifty”: 25 ea
  Box Jumps (24"/20"), Jumping Pull Ups, KBS (24kg/16kg)
  Walking Lunges, K2E, PP (45/33), GHD Back Ext, WB (20/14)
  Burpee, DU

• Limber 11 together as a group

WOD: Jan 18, 2020

• Hero WOD w/ Coach Kevin at 9am

WOD: Jan 17, 2020

• B/S: 55/3, 65/3, 70/3, 75/3

• Supine BB BOR: 5 x 5 (heavy load)

• S/S (A) (B) (C)
  (A) DB BOL 3 x 20
  (B) DB Hammer Curl 3 x 25
  (C) DB Shrugs 3 x 20

• Wall Sits: 4 x :30 w/ :30 Recovery

WOD: Jan 16, 2020

• AMRAP/12 (2/4/6/8...)
  2 OHS (135/103, 95/83. 75/53), 2 C2B Pullups, 4 & 4, 6 & 6…
  pulling from floor, adding 2 reps ea round w/ 12:00 cap

• 21-15-9...PP (M = 95/75/65…F = 63/53/45) & T2B

• 2min Rest/Setup

• 15-12-9...HPC (M = 115/95/75…F = 83/63/53), C2 Cal

• 2min Rest/Setup

• 12-9-6...DL (M = 245/205/185…F = 193/153/123), Pull-ups

WOD: Jan 14, 2020

• B/S: 55/4, 60/4, 65/4 (2x)

• S/S (A) B/P 65/5, 70/580/5, 83/5 (B) DB RDL (4 x 5 Med Wt)

• Wall Sits: 4 x :30 w/ :30 Recovery

• S/S (A) Band Pressdown (B) Diamond Push Up (4 x 10 ea)

WOD: Jan 13, 2020

• 9/6/3 Clusters (135/103, 95/83, 75/63) & BMU*
  *double the # of PU & Dips (18/12/6 both moves)

• 1/2 "Tabata You Gotta Be Kidding Me"
  4x:20/:10 of each of the following...
  WB (20/14) complete 4 & advance
  Squats (75/53) complete 4 & advance
  MBS (20/14) complete 4 & advance
  HPC (75/53) complete 4 & advance

• Play with Battling Ropes, Rope Climbs, Sled Pull (inside)

WOD: Jan 11, 2020

• 9am w/ Coach Jen

WOD: Jan 10, 2019

• Partner WOD 1: Buy In = 100 DU (swap E/10)
  AMRAP/6: cal C2 (swap E15)
  2:00 Recovery
  AMRAP/5: WB (swap E/10)
  1:00 Recovery
  AMRAP/4: Pull Up (swap E/10)
  Cash Out: 100 DU (swap E/10)

• Partner WOD 2: 200 combined sit ups (For Time)

  A) 1 HPC + 1 H/C + 1 Thruster + 1 Jerk (M.E.UB)
  B) M.E. Ab Mat Sit Ups (Overhead to Toe)
  Cash Out = 5 burpee ea athlete for every "switch"

WOD: Jan 9, 2019

• B/S: 65/5, 75/3, 80/2, 85/1, 90/AMRAP

• 15” DB IBP: 5 x 5 (heavy)

• S/S (A) Dips (B) Diamond Push Ups (3 x 10 ea)

• DB BOL: 3 x 20

WOD: Jan 7, 2019

• Partner "Cindy" will be W/U: AMRAP/20
  P1 = 5 Pull Up, P2 = 5 Pull Up, P1 = 10 Push Up, P2 = 10 Push Up, P1 = 15 A/S, P2 = 15 A/S

• M/C 1 = Cycle through (A) & (B) 5x
  (A) 1:30 = 15 OHS, 10 TTB, H/S Hold (remainder)
  (B) 1:00 Plank

• M/C 2 = E:90/10 cycles (alternate) 
  (A) 10 cleans (135/103) (115/83) (95/63)
  (B) 300m/200m C2