Tuesday, January 1, 2019

31
Dec

Tuesday, January 1, 2019

New Years WOD – Teams Of 3

For Time – 15 Min Cap – (1 Work/2 Rest)

40 Overhead Squats
30 Pull-Ups
40 Overhead Squats
30 Chest 2 Bar Pull-Ups
40 Overhead Squats
20 Bar Muscle Ups
Max Effort – Overhead Squats

L1: (115/80)(135/95)(155/105)(175/115)
L2: (95/65)(115/80)(135/95)(155/105)
L3: (65/45)(75/55)(95/65)(115/80), Ring Rows/Pullups/C2B
L4: Goblet Squats (same weight each time), KBS/Ring Rows/Jumping Pullups

-5 Min Rest-

For Time – 15 Min Cap – (1 Work/2 Rest)

750m Row (250m intervals)
75 Push Press
750m Row (250m intervals)
75 Front Rack Lunges
750m Row (250m intervals)
75 Shoulder 2 Overhead
750m Row (250m intervals)

L1: (75/55)(95/65)(115/80) – 100 Reps Of Each
L2: (75/55)(95/65)(115/80)
L3: (65/45)(75/55)(95/65)
L4: DBs (same weights), 600 M Row (switch @ 200M)

-5 Min Rest-

For Time – 15 Min Cap – (1 Work/2 Rest)

50-40-30-20-10
KB Snatch (5/arm at a time)(hang)
Pushups
Air Squats

L1: 50/35, Ring Pushups – Add Round 0f 60
L2: 50/35, Pushups
L3: 35/25 (DB Snatch), Push-Ups
L4: 25/20 (DB Snatch), Scaled Push-Ups – Start on Round Of 40

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