Monday 1.14.19

Complete the following for time of: 


Bar Muscle Ups
Hang Power Snatches (95/65)

(sub for BMU will be pull ups+push ups)

1) Devote 10 minutes to Kipping Pull Up skill

2) Complete the following with a partner not for time of:

60 Partner Med Ball Ab Twist Passes
60 Partner Med Ball Sit Ups
60 Partner Plank Med Ball Passes

“There is little chance that meteorologists can solve the mysteries of weather until they gain an understanding of the mutual attraction of rain and weekends.”~Arnot Sheppard

Sunday 1.13.19

Rest Day

Saturday 1.12.19

20-15-10 reps for time of:

Row (Cals)
Strict Ring Dips
KB Swings (53/35)
Toes to Bar

1) Devote 12 minutes to ONE skill

“True knowledge is when one knows the limitations of one’s knowledge.”~Chinese Proverb

Friday 1.11.19

With a continuously running clock, do one Power Snatch (115/80) and one Burpee the first minute, two Power Snatches (115/80) and two Burpees the second minute, three Power Snatches (115/80) and three Burpees the third minute… continuing as long as you are able to complete both movements within the minute.

Post number of minutes successfully completed to comments. 

1) 5 rounds not for time of:

120′ Single Arm Farmer’s Carry (swap every 60′)
Max True Push Ups

“Anything you lose automatically doubles in value.”~Mignon McLaughlin

Thursday 1.10.18

10 rounds of:

Every minute on the minute complete:

Minute 1- 5 Deadlifts (185/125)
Minute 2-15 Box Jumps (24/20)
Minute 3- 45 second D-Ball Hold (AHAP)

Rx’d + (225/155)

1) Accumulate 5 minutes in a plank hold (post time to comments)

“Figure out what fuels your joy, then do lots of that.”~Bob Goff

Wednesday 1.9.19

5 rounds for time of:

8 Burpee Pull Ups
12 Handstand Push Ups
16 KB Sumo Deadlift High Pulls (53/35)

1) Bench Press 10-10-10 (climbing)
-14 DB One Arm Rows between each set (7 each)

“No, it doesn’t ever get any easier. You wouldn’t want it to either.” ~Greg Glassman

Tuesday 1.8.19

As many rounds and reps as possible in 14 minutes of:

5-10-15-20-25-30-35…reps of:

Wall Balls (20/14)
KB Swings (53/35)

Complete 20 Double Unders after each set

Continue on through 40…45…and so forth.
Rx’d + (70/53)

1) Back Squat 10-10-10 (climbing)
…then 3 10×10 tempo squats
(10 second negative, 10 second pause, fast up)

2) 3 rounds not for time of:
15 Banded Good Mornings
16 Cossack Squats (8 each side)

WOD With God

“The simple things are also the most extraordinary things, and only the wise can see them.”~Paulo Coelho

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