Monthly Archives

January 2019

WOD for Friday, 2/1/19

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Part A:

12m Alternating EMOM
A1. 3 Muscle Snatch
A2. 2 Squat Snatch or Power + Overhead Squat

Part B:

12m AMRAP
3 Bar Muscle Ups
12 Alternating Jumping Lunges
20 Wall Balls (20/14)

Scale: 5 Pull-ups + 5 Push-ups

Part C:

Core Work:
3 Sets
6 Hanging Leg Raises
12 Alternating Bird Dog
:30 Hollow Hold

WOD for Wednesday, 1/30/19

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Part A:

5 Rounds –
Every 4 minutes:
20/15 Calorie Row
15 Target Burpees
Remaining Time:
25ft Shuttle Run – 25ft = 1 Rep
*Score is total reps of shuttle run
*Stagger Start

Part B:

100 Abmat Sit-ups for time

WOD for Friday, 1/25/19

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Part A:

3 Sets (8M)
8 Seated DB Press *Each arm
10 Overhead Single Arm DB Walking Lunge *Each Leg

Part B:

4 Sets (6M)
6 Banded Shoulder Press
*KB Hanging off bands

Part C:

8 min AMRAP;
12x Unbroken Wall Ball (25/18)
8x Pull Ups
*Repeat Workout : October 11, 2018

Part D:

Abs – Coaches Choice

WOD for Thursday, 1/24/19

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“Dallas 5”
Five 5-minute AMRAPs in 29 minutes

AMRAP from 0:00-5:00:
Burpees

AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb)
7 Box Jumps (24/20 in)

AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb Dumbbell)

AMRAP from 18:00-23:00:
7 Snatches (75/55 lb)
7 Push-Ups

AMRAP from 24:00-29:00:
Row (calories)

Rest 1 minute between each AMRAP station

https://wodwell.com/wod/dallas-5/

WOD for Monday, 1/21/19

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Part A:

6 Sets – 12M
1 Clean High Pull + 1 Power Clean + 1 Hang Squat Cleans

Part B:

Alt. EMOM 15M
1. Jump Rope
2. Handstand Hold (:01 = 1 Rep, Max 60 reps)
3. 1 Rope Climb, Remaining time in minute Alt. Jumping Lunges sc. 5 Ring Rows, ME Jumping Lunge
4. Hang Clean (95/65)
5. Air Squats

Part C:

Abs – Max Effort Plank