Month: January 2015

WOD;

“Khalipa Vs. Speal”

For Time:

1-2-3-4-5-6-7-8-9-10
Power Clean and Jerks 155/105lbs

Between each round of PC&J’s
complete one round of “Cindy”
(5 pull ups, 10 push ups & 15 squats)

Compare to your performance on 3/19/2014

*45 Min Timecap

WOD;

100 KBS 1.5/1pood
80 Box Jumps 20″
60 Wall Ball 20/14lb @ 10′
40 Push Jerks  1.5/1pood
20 Burpee Broad Jumps 6/4′
Compare to your performance on 4/15/2014

Cashout;

January Mobework

WOD;

4 Rounds for Time of:
50 Burpee Box Jumps 24/20″
100 Elevated Ring Rows
200 Double Unders
1000/800 Meter Row

*2 Person Teams
*Both partners can work at the same time but only in the case where one is on either BBJ or RR and the other is on either DUs or Row.

WOD;

‘Fight Gone Bad’

3 Rounds For Reps:

1 Min Wall Ball 20/14@10′

1 Min SDLHP 75/55lb

1 Min Box Jump 20″

1 Min Push Press 75/55lb

1 Min Calorie Row

1 Min Rest

Compare to your performance on 7/7/2014

Cashout;

300 Double Unders

WOD;

For Time:

10, 20, 30 of:
KB Hang Power Clean 24/16kg
Push Jerk 24/16kg
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 of:
Med Ball Cleans
MB Situps 20/14lb
10, 20, 30 of:
KB Hang Power Clean 24/16kg
Push Jerk 24/16kg

*Kettle Bell movements must be split between left and right for every set
*Med Ball must make contact with floor over head and touch feet in butterfly position for every situp
*40 Min Time Cap

Compare to your WODIFY performance on 8/12/2014

Skill;

Back Squat 1, 1, 1

WOD;

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Front Squat 75/55lb
Alternating with
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Kettle Bell Swing 24/16kg

*15 min Time cap

Cashout;

January Mobework

WOD;

50, 40, 30, 20, 10 For Time of:
SDLHP 24/16kg
Goblet Squat 24/16kg
Situp (any style w/ abmat)
*Cash out of every round with 30 pushups, wod ends with 30 pushups (150 total)

WOD;

3 Rounds for reps of:

4 Min AMRAP
6 Power Clean 115/75lb
6 Hang Squat Clean 115/75lb
6 Push Press 115/75lb
Rest 1 Min
1 Min Box Jump 24/20″
1 Min Double Unders
Rest 1 Min

Cashout;

January Mobework

WOD;

For Time:

2 person teams

90 Sumo KB Snatch, 2-hand (x3 alternate) 24/16kg
70 Partner Wall Ball 20/14lb@10′
50 Partner Wall Ball Situp w/ abmat 20/14lb
30 Toes2Bar
100 Double Unders (per partner)
30 Toes2Bar
50 Partner Wall Ball Situp w/ abmat 20/14lb
70 Partner Wall Ball 20/14lb@10′
90 Sumo KB Snatch, 2-hand (x3 alternate) 24/16kg

WOD;

8 Cycles of 20 seconds on, 10 seconds off of each exercise. One minute rest between exercises.

Floor Press 45/35lb plate
Toes2Ring with Abmat
G2OH 45/35lb plate
Burpees

Score will be the total of the lowest rep count of each exercise
(i.e. lowest rep Floor Press + lowest rep Toes2Ring + lowest rep G2OH + lowest rep Burpees)

Cashout;

January Mobework