WOD

Friday 01/20/17

Linear Strength W02D05
Deadlift
4 x 8

Then

“The Death Cure”
15 Min Amrap
12 Deadlifts 185/135
9 c2b Pull up
300m Run

Thursday 01/19/17

Linear Strength W02D04
Back Squat
4 x 8
*Target an increase from 1/9/2017

-then-

“Power Rangers”
For Time:
21 Power Clean 155/105
50ft Handstand walk
15 Power Clean 155/105
50ft Handstand walk
9 Power Clean 155/105
50ft Handstand walk

Wednesday 01/18/17

Linear Strength W02D03
Snatch
4 x 3

-then-

CrossFit Games Open 11.1/14.1
10 min Amrap of:
30 Double Unders
15 Power Snatches 75/55

Tuesday 01/17/17

Linear Strength W02D02
Shoulder Press
4 x 8
*Target an increase from 1/10/2017

-then-

“The Scorch Trials”
3 rounds for time of:
Run 800 m
10 Shoulder To Overhead 135/95
10 Bar facing Burpee

Monday 01//16/17

“Crunchin’ Balls”
50-40-30-20-10 reps, for time of:
Wall Ball 20/14, 10/9ft
AbMat Sit-up

Sunday 01/15/17

Open Gym
2 – 5

Saturday 01/14/17

Team Wod @ 9am

Friday 01/13/17

“G.I. Jane”
For Time:
100 Burpee Pull ups

Thursday 01/12/17

Linear Strength Week 1 Day 4
Bench Press
4 x 8

-then-

“Master Chief”
Max rounds in 3 minutes of:
3 Deadlifts 225/155
6 Push-ups
9 Box Jumps 24/20

Rest 1 minute. Repeat for a total of 5 cycles.

Wednesday 01/11/17

Linear Strength Week 1 Day 3
Clean
4 x 4

-then-

“Clean Toes”
EMOM 10
10 Med Ball Cleans
5 Toes To Bar
*Amrap on failure to complete work in minute

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