WODMonday February 17th

Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raise

  1. Back Squat

Every minute on the minute for 4 minutes:

5 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

4 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

3 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

2 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

1 rep

*Last week of this. Don’t be a baby.

2. For time:

10 Thrusters (Barbell or dumbbell)

50 Double unders

10 Thrusters

40 Double unders

10 Thrusters

30 Double unders

10 Thrusters

20 Double unders

10 Thrusters

10 Double unders

WOD Monday January 27th

Warm up: 2 minutes on a thing / 15 GHD sit ups / 15 GHD raises

 

  1. Back Squat

Every minute on the minute for 4 minutes:

5 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

4 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

3 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

2 reps

Rest 2 minutes

Every minute on the minute for 4 minutes:

1 rep

* Start at about 65 – 70% of your 1 rep max. Go up by about 5% on each 4 minute block.

*We will be doing this for 4 weeks. You are going to be sore. Sorry.

2. Kobe

81 Clusters @ 75 / 53

*Every 2 minutes begin with 41 Double unders or 78 Single unders

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