Saturday, 2-1 WOD

4 RFT:
25 wall ball 20/14
25 burpees
25 SDHP 75/55
50 double unders
1 minute rest

scaled: 15 and 25 reps

Friday, 1-31 WOD

Part A: Squat clean 1-1-1-1-1
20 minutes to find 1 RM (rep max)

Part B: For time:
5K row
scaled: 3K row
Competition: 10K (need a record)

Thursday, 1-30 WOD

20 minute AMRAP of:

21 bench press 135/95
21 L pull-ups

scaled: 12 minute amrap
competition: 155/115

Wednesday, 1-29 WOD

SNOW DAY HOURS:
6,7,9AM WODS CANCELED 
12:30, 4-8PM WODS: We will be open!!  Come do a snow day WOD!

Part A: 15 minutes of snatch practice

Part B: Garage Games 1 WOD:
For reps in 4 minutes:
1 snatch 135/95
1 burpee muscle up
2 snatch 135/95
2 burpee muscle ups
Continue adding for max in 4 min time cap.

Rest exactly 1 minute.

Then For time:

21-15-9 reps of:
wall ball 20/14
KB swings 53/35

scaled: burpee pullups and 15-12-9 reps.

Tuesday, 1-28 WOD:13.2 Open WOD

Part A: Back squat week 2 of 5-3-1 Strength Program
3 @ 70% of 1 rep max
3 @ 80%
3 @ 90%

Part B: 13.2 Open Workout
10 min. amrap of:
5 shoulder to overhead, 115/ 75
10 deadlift, 115/ 75
15 box jumps 24"/20"

Masters 55+: 95/65

Monday, 1-27 WOD

For time:

-5 muscle ups
-400m. run
-5 ring let downs (start hanging upside down, vertically to ground.  Lower yourself in a plank until you are hanging.  The slower and more controlled the better.)
-400m run
-15 hands to hips
-400m run
-15 ring extensions on each arm (with rings at chin and you are hanging, extend one arm out to the right and then the other out to the left.  That equals one rep. Compete 15 reps)
-400m run
-25 toes through rings
-400m run

scaled: 1/2 reps

Saturday, 1-25 WOD "Hard Cindy"

"Hard Cindy"

20 min. AMRAP of:

5 weighted pull-ups  35/25
10 push-ups with feet on 30"/24" box
15 squats holding a 45/35 pound plate

scaled: 10 min. amrap

Friday, 1-24 WOD

Part A: Back squat

*If you don't know your max 1 rep back squat, take this time to find it.
*If you know it:
1 set of 5 reps @65%
1 set of 5 reps @75%
1 set of 5 reps @85%

Part B:  For time:
21-15-9 reps of:
snatch 115/80
box jump 24"/20"

scaled: 15-12-9
competition: 135/95 and 30"/24"

Thursday, 1-23 WOD

For time:

30 muscle-ups
21 clean and jerk  135/95
2000m row

scaled: 1/2 reps and distance
competition: 155/105

Wednesday, 1-22 WOD

5 RFT:

10 HSPU
10 SDHP  95/65
25 double unders

scaled: 3 RFT
competition: parallette hspu and 115/105

Tuesday, 1-21 WOD

For time with 135/95 on bar:

30 deadlift
400m run
25 back squats
400m run
20 power clean
400m run
15 front squat
400m run
10 shoulder to overhead
400m run

scaled: 1/2 reps
competition: 155/105