Archive for January 7, 2018

Jan 8

Posted in 2018 on January 7, 2018 by Andy

SKILL:
3 Rounds
2 Unbroken Rope Climbs
*Goal is to not touch the floor. Once
you come to the bottom go direclty back up.

LIFT:
2 x 3
2 x 2
2 x 1
*Build to 80% of your 1RM for the day.
**Choose your weight based on how you feel.

WOD:
“SAGAT”
2 Rounds
30 Dead Lifts (225/155) (2015/135) (185/125)
30 Box Jump Overs (30/24) (24/20)
30 Wall Ball (20/14) (16/10)
3 Rope Climbs

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Jan 7

Posted in 2018 on January 7, 2018 by Andy

STRENGTH
3x 50′ prowler rope pulls
3x 100m sled pull (bodyweight)
3x 100′ trap bar farmer carry

WOD:
3 Rounds For Time
100M KB farmer carry (70/53)
Row 500M
5 Tire Flips

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