Wednesday, January 18, 2017

Wednesday, January 18, 2017

Daily WOD

Strength

Every 3 minutes, for 15 minutes (5 sets):

20 Dumbbell Walking Lunges (heavy)

6-10 Strict Pull Ups


Conditioning

5 Rounds for time:

20 KB Swings

6-8 Straight Leg Raises

10 Cal Bike


COMP WOD - 5pm

“WODAPALOOZA” WOD #1

“Assault On Fran”

21-15-9

Thrusters (115/75)

C2B

Cals on Assault Bike

@ 20:00

“WODAPALOOZA” WODs 4 & 5

“Beauty & the Beast”

Part A: “Beauty
“Grace” (185/135)

*6:00 time cap

@ 26:00

Part B: “The Beast”

36 Handstand Push-ups

36 Calorie Row

18 Axel Hang Power Snatches (105, 75)

18 Bar Facing Burpees

9 OH Squats (185, 135)

9 Bar Muscle-ups

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