WOD

January 24, 2015 – Form

Workout of the Day

A.
Three sets of:
Single-Arm Dumbbell Row 6-8 reps each arm
60-second recovery
Double-Under Practice x 60 seconds
60-second recovery

B.
Complete rounds of 5, 10, 15, 10, and 5 reps for time of:
Kettlebell Swings (53/35 lbs.)
Pull-Ups

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January 24, 2015 – Function

Workout of the Day

A.
Five sets of:
Strict Weighted Pull-Ups x 3 reps
2-minute recovery between sets

B.
Complete rounds of 5, 10, 15, 10, and 5 reps for time of:
Cleans (135/95 lbs.)
Pull-Ups

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January 24, 2015 – Focus

Workout of the Day

A.
On the minute, for 10 minutes, complete:
Even minutes – Front Squat x 2 reps at 85% of 1-RM
Odd minutes – Strict Handstand Push-Ups x 6 reps

B.
Every two minutes, for 10 minutes (5 sets), complete:
High-Bar Back Squat
Set 1 – 6 reps at 65%
Set 2 – 4 reps at 75%
Set 3 – 2 reps at 85%
Set 4 – 2 reps at 90%
Set 5 – 5 reps at 85%

C.
For time, complete:
500-Meter Row
30 Thrusters (95/65 lbs.)
500-Meter Row

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