01-17-18: No, FedEx is not taking the bikes back…..

Skill:
Hang Squat Clean + Push Jerk
5@50% (of Push Jerk 1RM)
4@60%
3@70%
2@80%
1@90/95%

WOD:
4EMOM x 5 Rounds
20/15 Assault Bike Calories – GO HARD
15 Pullups / Max Set UB Ring or Bar Muscle Ups

01-16-18: 15 AMRAP

Skill:
Strict Press
8@35%
6@45/55%
4@65/75%
2@80% x 3 sets

WOD:
15 AMRAP
20 Weighted Sit Ups  45/35/25
20 Russian Twists 2 ct.
Rack to Rack OH Walking Lunges
10 Burpee to Plate
10 DB Snatch  50/30

01-15-18: Two WOD Monday

WOD 1.
4 Rounds – 8 Minute Time Cap
8 Cleans     135/95 Elite – 95/65 RX
8 Thrusters
32 DU / 96 Singles

Then, Choose One:

WOD 2A.
For Time:
40-30-20-10
Airsquats
20-15-10-5
HR Push Ups
Assault Bike Cal or Row Cal

WOD 2B.
10 AMRAP
Max CnJ Attempt
10 Cal Assault Bike

01-13-18: Saturday’s Team of Three

WOD:
As Team of Three – For Time:
150 Medball Situps –  Hold Front Rack
60 Clean & Jerk – Hold Plank
100 Calorie Row – Hold Deadlift
Every 3 Minutes – 1 Teammate does 5 Burpees

01-12-17-8: Row’d Royalty or Beef Cakes

Choose One:

Row’d Royalty:
1000m Row
Rest 2:00
750m Row
Rest 1:30
500m Row
Rest :30
250m Row

Beef Cakes:
15 CG Bench Press  135/85
10 TTB
4 D Ball Over Shoulder   150/100/75
10 Airsquats
15 Flutter kicks (2ct)

01-11-18: Worse than it Looks

Skill:
Rack to Rack D Ball Bear Hug Carry HEAVY

WOD:
For Time:
40-30-20-10
Wallballs
KB Swing American  53/35
Double Unders / 3x Singles

01-10-18: Work, Rest, Work, Rest, Burpee

WOD:
21-15-9
Hang Power Clean  135/85
Box Jumps

Rest Exactly 2:00

21-15-9
Toes to Bar
Back Squats (from ground)
(Call “Time”)

Rest Exactly 2:00

1:00 Max Bar Over Burpees

01-09-18: Roll Tide

Skill:
Push Jerk
6@35%
5@45/55%
4@60/65%
3@70/75%

WOD:
E2MOM Alt Movements x 5 Rounds
1.  5 DL @65% + 10 GHD/20 Abmat Situps
2.  1:00 Max Assault Bike Calories + 1:00 Rest
3.  :30 Max Cal Row + 1:30 Rest

01-08-18: Ladder

Skill:
Front Squats
8@35%
6@45/55/65%
4@70/75%
2@80%

WOD:
15 Min AMRAP Ladder
1 Thruster
1 Pullup
10 Mtn Climber (1ct)
10 FlutterKicks (1 Ct)
Add 1 Thruster and 1 Pullup Each Round

01-05-18: Friday Fun

Skill:
Power Cleans
5@50%
4@60%
3@70%

WOD:
Barbell Complex
10 Min to Find Heaviest
1 Clean + 1 Clean with Pause at Knees

Metcon
5-6-7-8
Power Clean 185/105
10-12-14-16
TTB
100m OH Plate Carry  45/25