Thursday, Jan 23, 2020


THU 01.23.20 Skills
(Power Clean)
3×3 2×2, 1×1
(Hang Clean)
3×3, 2×2, 1×1
(Squat Clean)
3×3, 2×2, 1×1

THU 01.23.20 WOD
3 RFT
20 Cal Bike
5 Squat Cleans 185/135

Wednesday, Jan 22, 2020


WED 01.22.20
400m Run
20 Power Snatch 95/65
20 Sit-ups
400m Run
15 Power Snatch 115/75
20 Sit-ups
400m Run
10 Power Snatch 135/85
20 Sit-ups
400m Run
5 Power Snatch 155/105
20 Sit-ups

Tuesday, Jan 21, 2020


Team Triple Fran
Teams of 2 for time 35mins cap
21-15-9
Thrusters 95/65
Pull ups
15-9-6
Thrusters 115/75
chest to bar
9-6-3
Thrusters 135/85
Bar muscle ups

Saturday, Jan 18, 2020


Saturday WOD 2
400m dball run
70 dball cleans

Dball – ADV 100/80, INT 80/70

Saturday WOD 1
Teams of 3 or 4 – For time
55 Front Squats
55 T2B
55 Shoulder 2 OH
55 Pull Ups (ADV-C2B)
55 power cleans
55 HSPU

A4 – Ski Erg Max CAL

ADV 155/105, INT 135/75, FUN 95/65

Friday, Jan 17, 2020


Dumbbell Friday 01.17.20
21-15-9
Cal Row
Dumbbell snatch
2min rest, then 9-15-21
Cal SkiErg
OH Alt. Dumbbell Lunges
2min rest, then 21-15-9
Cal Bike
Dumbbell Push press