WOD 1/18/18
21-15-9 One-Arm Dumbbell OH Squats (45/25 lb.) (each side) Burpee Toes-to-Bars
WOD 1/17/18
Min 1: 15/10-cal. Row Min 2: 15 Parallette Pass-Throughs 5 rounds
WOD 1/16/18
Overhead Squats 1-1-1-1-1 *Optional Finisher
WOD 1/15/18
15 Deadlifts (185/135 lb.) 18 GHD Sit-ups 21 Wall-Ball Shots (20/14 lb.) 18 Deadlifts 21 GHD Sit-ups 24 Wall-Ball Shots 21 Deadlifts...
WOD 1-12-18
1 min. Airdyne (Cals.) 1 min. Air Squats 4 rounds 2 min. Knees-to-Elbows 2 min. Ring Dips 2 rounds 4 min. Bar Muscle-ups 4 min....
WOD 1-11-18
Max set Push Jerks at 80% 1RM Rest 1 min. Max set Weighted Hip Extensions Rest 2 min. 5 rounds
WOD 1-10-18
10 Over Unders (24/20 in.) 10 x 3-Point Shuttle Runs (20 m) 10 Deadlifts (225/155 lb.) 3 rounds
WOD 1-9-18
18 OH Plate Lunges (25/15 lb.) 12 Ring Rows 4 rounds Straight into a 90-sec. Hold at the top of the Ring-Row position.
WOD 1-8-18
Front Squats 5-5-5 *Optional Finisher
WOD 1-5-18
1-2-3-4-5-6-7-8-9-10 Power Cleans (185/125 lb.) 10-9-8-7-6-5-4-3-2-1 Weighted Pull-ups (25/15 lb.)
