
WOD 2/1/18
200-m Run
10 Ring Push-ups
15 Deadlifts (155/115 lb.)
Perform every 3 min.
4 rounds
WOD 1/31/18
Back Squats
1 – 1 – 1
Front Squats
3 – 3 – 3
Overhead Squats
5 – 5 – 5

WOD 1/30/18
50 Alt. Single-Arm DB Power Snatches (50/35 lb.) Then:
10 Single-Arm DB Push Presses (each arm)
30-sec. DB OH Hold
3 rounds 50 Alt. Single-Arm DB Power Snatches

WOD 1/29/18
Part 1: Work up to
a Heavy 100-m Barbell Carry Part 2:
3 Rope Climbs
100-m Barbell Walk (on back)
5 rounds

WOD 1/26/18
Squat Clean and Jerks
1-3-5-7-9-11
WOD 1/25/18
100-m Farmers Walk (45/25 lb.)
3 Candlesticks
*Every round add 100 m to the
Farmers Walk + 3 Candlesticks
AMRAP 12 min.
WOD 1/24/18
2 Power Snatches (75+% 1RM)
AMRAP Double-unders for the
remaining time in 1min.
Rest 1 min.
10 rounds

WOD 1/23/18
Run 400 m
6 Rounds Bear Complex (PC+FS+PP+BS+PP) (115/75 lb.)
Row 500 m
6 Rounds Cindy (5 Pull-ups/10 Push-ups/15 Air Squats)

WOD 1/22/18
21-15-9
Dumbbell Squat Cleans (50/35 lb.)
Ring Dips
WOD 1/19/18
8 Heavy KB Swings (32/24 kg)
16 Shoulder-to-Overheads (95/65 lb.)
AMRAP 10 min.