Saturday 01/28/17

Team Wod @ 9am

Friday 01/27/17

Linear Strength W03D05
Power Clean
5 x 3

-then-

“Friend Zone”
6 min AmRep with partner:
Sandbag/Stone Over shoulder

Thursday 01/26/17

Linear Strength W03D04
Shoulder Press
4 x 8

-then-

“Yakuza”
Tabata Row
Tabata Abmat Situps

Wednesday 01/25/17

Linear Strength W03D03
Back Squat
4 x 8

-then-

2010 Northwest Regional Event 1
3 rounds for time of:
10 Overhead Squats 135/95
50 Double Unders

Tuesday 01/24/17

“Fight Gone Putin”
4 rounds, 1 min per station, of:
Russian KB Swing 2/1.5
Box Jump 20″
DB Snatch 40/30
Row (calories)
Rest 1 min

Monday 01/23/17

Linear Strength W03D01
Bench Press
8-8-8-8
*Target increase from 01/12/2017

-then-

“1/2 Cindy”
10 Min Amrap
5 Pull ups
10 Push ups
15 Air Squats

Sunday 01/22/17

Open Gym 2 – 5

Saturday 01/21/17

Team wod @ 9am

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

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