January 27WOD Press 2-2-2-2-2-2-2-2-2-2 Rest 60 seconds between sets
January 26WOD 'Karen' slightly scaled... 150 wall balls for time 20 lbs to a 8' target Scale is: lighter wallball, 100 reps
January 25WOD 12-9-6-3 Deadlifts 135/115/95 Burpees Box jumps 20/24" Scale is: plank, step ups As you burpee up out of the pushup you are in the bottom of your squat, as you box jump you are opening your hips. Just other manifestations of your squat! It's everywhere, it's everywhere!
January 24WOD Thrusters 95/65/45/30 lbs; weight as necessary to do movment correctly. Leave your ego outside. Break form and the rep does not count. 3 thrusters the top of each minute for 15 minutes. Clean the bar off the ground to begin each minute. Put it down, don't drop it. Scale is: power clean off of ground
January 23WOD "Tabata This!" Tabata Jump rope or row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Scale is: ring rows, elevated push ups
January 22WOD 5 rounds for time: 30 feet 25 lb OH walking lunge 12 burpees Scale is: 10 lb OH lunge, elevated burpee, three rounds
January 21WOD 'Dirty 35' ;-) For time: 35 Box jump, 24 inch box Scale is: 25, 1/2 pood, 30 lbs, 14 lbs, 70 singles
January 20WOD 12 wall balls - 14/20 lbs 12 T2B 5 rounds for time scale is: 8 lbs, K2E, 8 reps each 5 rounds
January 19WOD Back squat 3-3-3-3-3
This is nothing more than a weighted air squat! Virtually nothing should change except your arm and hand position!
January 18WOD With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. scale is: use bands or do ring rows
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