Triple, Double, Single HELEN

1200m RUN (yes, in January!!)
63 KB Swings
36 Pull ups

800m Run
42 KB Swings
24 Pull ups

400m Run
21 KB swings
12 Pull ups

4 Minutes of Glory

10 Deadlift
9 Back Squat
8 Power Cleans
7 Push Press
6 SDHP
5 Hang Cleans
4 Front Squats
3 Thrusters
2 Snatch
1 OHS

4 min to complete 55 reps...rest 4 min...repeat 4 times going up in weight each set if possible until you can't complete in 4 minutes!

Best of Luck Brent Batalis on your Hip Surgery and Speedy Recovery!!

Saturday

180WOD team of three Row 250 20 reps med ball clean, pullup or kb 16 min AMRAP Then Tabata: Situps KB Row Situps Box -- Post From My iPad

Friday

180WOD
9 OHS/FS
6 Snatch or 9 Power Clean
9 Toes to Bar
18 min AMRAP with a partner - alternate movements.

Tuesday

180WOD 50 double unders 10-6 ladder Dead lift 135/155/225 Box Kb 50 double unders 5-1 ladder Dead lift Box Kb 50 double unders -- Post From My iPad

Just ask tony...Front Squat & Push press

180WOD 4x3 thruster Then 7 min blast Thruster 53/65/95 Pullup Wallball Burpee 1min all out...1 min rest at each movement. Post total number of reps -- Post From My iPad

Friday

180WOD 3 clean 155/115 6 box 9 pullups 8 rounds -- Post From My iPad

Wed

180WOD

Skill work - Front Squat

Then

200m row

30 kb

20 wallball

10 burpees

Sprint for time - rest 4 min & repeat 3 rounds

Monday

180WOD

5x5 strict press

Then

21-15-9

Burpee

Box

Toes to Bar

3 reps x 5!

1 deadlift
1 power clean
1 push jerk

5 times in 1 minute increasing weight until you can not complete successfully all 5 sets in 1 min.

6 working sets!

500M ROW for time!

Double EMOM

180wod

Alternate between KB & box until failure increasing 1 rep each minute

Monday

180WOD

2 MIN Max Thrusters

2 min max Pushups/situps

4 min rest

3rds

Saturday

180teamwod Pace setter 400m farmer carry 2x burpees for each time you set kb down Pullups Ground to overhead Toes to bar Row -- Post From My iPad

60 degrees in Jan

180WOD
5 high box
15 air squats
20 Situps
20 min AMRAP

Triple sprint

180WOD 250m row 15 burpees 20 Wallball 15 burpees 3rds 5 min rest between efforts -- Post From My iPad

PR Tueaday

180WOD Work to 1 rep max Power Clean Then Work to 1 rep max Back Squat -- Post From My iPad

Happy B-Day Jason

180WOD 40 kb 30 slams 20 med ball cleans 10 burpees 4 rounds -- Post From My iPad