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January 13th WOD

Strength: Bench Press

1X10 @60%

1X8 @ 70 %

1X6 @ 75 %

1X4 @ 80 %

1X10 @ 60%


Bicep Curls 3x12

Tricep Ext 3x12


Conditioning: 12 min AMRAP

As Far as Possible in 12 Minutes

30 Double Unders

2 Power Clean (165/115)(135/95)(125/85)

30 Double Unders

4 Power Clean

30 Double Unders

6 Power Clean

Keep adding 2 Power Cleans each time and get as far as possible in 12 minutes.

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Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches