Saturday, January 24, 2015

8 AM
Open Gym

9 AM
Partner WOD
*written by Jeremy Mhire

Complete the Following for Time
3 Rounds
30 KB Swings (55/35 lbs)
3 Rounds
30 Wall Balls (20/14 lbs)
7 Muscle-ups (scale with Pull-ups x 2)
3 Rounds
40 Double Unders (scale with Power Jump Singles)

*This WOD will be performed in an “I go, you go” format. Partner A will complete all of the reps for a movement and then Partner B will follow suit.
*Rx+: Anytime you break, you and your partner must complete a 12 Burpee penalty (partition them however you’d like).

10 AM
Hero WOD


7 Rounds for Time
18 DB Hang Squat Cleans (35/25 lbs)
18 Pull-ups
10 Power Cleans (135/95 lbs)
10 Handstand Push-ups


U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, assigned to the 3rd Battalion, 75th Ranger Regiment, stationed in Fort Benning, Georgia, died on July, 18, 2010, in Bagram, Afghanistan. He is survived by his wife, Mandy, sons Hannibal, Desmond, and Darian, and parents Anibal and Maria.

Friday, January 23, 2015

Complete the Following for Time
(35 Minute Cap)
50 Back Squats (95/65 lbs) (Rx+ 135/95 lbs)
25 Handstand Push-ups
15 Power Snatch (95/65 lbs) (Rx+ 135/95 lbs)
50 ABMAT Sit-ups
35 Back Squats
20 Handstand Push-ups
10 Power Snatch
35 ABMAT Sit-ups
20 Back Squats
15 Handstand Push-ups
5 Power Snatch
20 ABMAT Sit-ups

*Scale the HSPU with DB Strict Press or Hand-Release Push-ups

Thursday, January 22, 2015

15 Minutes
Establish a Max Height
Box Jump

*Take as many steps as you’d like before taking off

3 Rounds for Total Reps
(Set the Clock for 18:30)
1 Minute Calorie Row
-rest 15 seconds-
1 Minute Double Unders (scale with Power Jump Singles)
-rest 15 seconds-
1 Minute Sledgehammer Strikes
-rest 15 seconds-
1 Minute Box Jumps (24/20″) (Rx+ 30/24″)
-rest 15 seconds-
1 Minute Push-ups
-rest 15 seconds-