Amrap 20
250/220m row
7 handstand push ups (sub 7 box hspu and 2 wall walk)
Use a deficit on hspu if you can
Monday, January 9, 2017
Sunday, January 8, 2017
Monday 1/9
Wod
4 RFT
15 thrusters 95/65
15 bar facing burpees
15 KBS 53/35
Thrusters should be done unbroken or in two sets.
Thursday, January 5, 2017
Friday 1/6
4 RFT
45 air squats
60' handstand walk
25 medball sit ups
Sub a 45 sec handstand hold or plank hold for handstand walk
Wednesday, January 4, 2017
Thursday 1/5
"Bring a Friend Day"
5 rounds
1 min: max cal row
1 min: max power clean 135/95
1 min: max bar facing burpee
1 min: rest
Tuesday, January 3, 2017
Monday, January 2, 2017
Tuesday 1/3
"Open 12.4/13.3"
Amrap 12
150 wallballs 20/14
90 double unders
30 muscle ups
Complete as many reps as you can in 12 min. If you finish the double unders but can't do muscle ups, do 3 pull ups and 3 dips to equal 1 muscle up.
Karen is 150 wallballs for time, it's been a while since we've done that so know your time in case you PR.
Sunday, January 1, 2017
Monday 1/2
NBCF New Years WOD
For Time:
Barbell 135/95
20 Hspu
17 power snatch
20 chest to bar pull ups
17 push jerk
20 sit ups
17 deadlifts
20 push ups
17 back squat
20 burpees
17 power cleans
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