FRIDAY (20 JAN 17)

Locations
-Hayes Track



SKILL
10 EMOM
1 x Rope Climbs



WOD
6 to 8 Rounds of: 400m Run & Dumbbell Thrusters

-Take your 400m run time and add 45 seconds to it.

-You have that amount of time to run 400m (Just use two laps in Hayes), and then do as many dumbbell thrusters as you can (Men=40# DBs / Women=25#DBs) with the remaining time...which should be 15-45 seconds left.

Take 3 min rest between each set.  Your score is the total amount of thrusters you are able to complete.

Post the total sets you completed, your total thrusters, and your average thrusters (total/sets).

THURSDAY (19 JAN 17)

Locations
-62' Room



4 Rounds for Time

50 x Sit-ups (Abmat if you have one)
40 x Air Squats
30 x Push-ups
20 x Pull-ups

WEDNESDAY (18 JAN 17)

Locations
-3rd Floor Weight Room



STRENGTH

Dead Lift

10 - 10 - 8 - 8 - 6 - 6 - 4 - 4


WOD

10 MIN AMRAP

15 Cal Assault Bike
45 Double Unders

TUESDAY (17 JAN 17)

Locations
-3rd Floor Weight Room


STRENGTH (Front Squat)
-In 6 Jumps...build to a 3RM.  About 90 to 180 seconds rest between sets.

Then
7 x 75% 3RM
10 x 65% 3RM



WOD

10 Min EMOM

10 x Sumo Deadlift High Pull (85/45)
6 x Pull-ups

FRIDAY (13 JAN 17)

Locations
-3rd Floor Weight



WOD
9 Min AMRAP

15 x Squat Clean (135/85)
10 x Toes To Bar

13 x Squat Clean (185/115)
10 x Toes To Bar

11 x Squat Clean (205/130)
10 x Toes To Bar

9 x Squat Clean (225/145)
10 x Toes To Bar

7 x Squat Clean (245/155)
10 x Toes To Bar

If you complete the final round in under 9 Min, record your time.