Monday (2020JAN20) – WOD

Weightlifting:  Clean & Jerk @80ish% (3x1) (Deload Week)   WOD:  10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1x Bike (Calories) Hang Power Cleans (135/95#) Front Squats (135/95#) Ball Slams (30/20#)   From...

Saturday (2020JAN18) – TeamWOD

WOD:  Teams of 2: 15 – 12 – 9x  Rope Climbs Stone-to-Shoulder (95/70#) 10FT Plate Push 600M – 400M – 200M Run (Teammates Run Together)   Teammate #1 works on Rope Climbs & Stone-to-Shoulders, while Teammate #2 does 10FT Plate...

Friday (2020JAN17) – WOD

WOD:  3 Rounds:  25M (82FT) Double KB Overhead Walking Lunge (2x35/26#) – AFSAP 1x GHD Sit Ups per lunge steps it takes to complete the 25M    Based on “CrossFit.com 191225”   Core Stability:  3 Rounds:  30s Plank Knee-to-Elbow (on KBs) 30s...

Wednesday (2020JAN15) – WOD

Strength:  Overhead Squat @80% (1x3) @85% (1x2) @90% (1x2) @95% (1x1) @100% (1x1)   Strength Accessories: 10x EMOM (Alternating):  (Weighted) Chin Ups (5x3) – Heavy DB Floor Press (5x5-8) – Heavy   Endurance:  2000M Row (Time Trial)  ...