StrengthWOD 19/1 18:45
A1 Tempo Barbell Strict press x5
Rest 60s
A2 Tempo alternating DB push press x5/5
Rest 60s
A3 Bent over lateral raise x10
Rest 2 min (3-4 sets)
B Landmine goblet press-outs 3×8/8
C
4 supersets
Standing alternating DB curl x7/7 – right into Single DB Double head curl x7
Standing DB tricep extensions x14
Rest 90s
D
Russian KB swings
10 sets x 10 reps
Big Bell, powerfull swings, short rest.
WOD 19/1
CONDITIONING
”BARNHART’S BET”
COMPETE
[On the 0:00]
For Time:
21 Power Cleans 52,5/37,5
30/21 Calorie Assault Bike
21 Power Cleans 52,5/37,5
[On the 8:00]
For Time:
15 Power Cleans 70/50
30/21 Calorie Assault Bike
15 Power Cleans 70/50
[On the 16:00]
For Time:
9 Power Cleans 85/60
30/21 Calorie Assault Bike
9 Power Cleans 85/60
[Cap at 24:00]
TRAIN
[On the 0:00]
For Time:
21 Power Cleans 52,5/37,5
30/21 Calorie Assault Bike
21 Power Cleans 52,5/37,5
[On the 8:00]
For Time:
15 Power Cleans 70/50
30/21 Calorie Assault Bike
15 Power Cleans 70/50
[On the 16:00]
For Time:
9 Power Cleans 85/60
30/21 Calorie Assault Bike
9 Power Cleans 85/60
[Cap at 24:00]
SWEAT
[On the 0:00]
For Time:
21 Power Cleans 42,5/30
40/30 Calorie Assault Bike
21 Power Cleans 42,5/30
[On the 8:00]
For Time:
15 Power Cleans 52,5/37,5
40/30 Calorie Assault Bike
15 Power Cleans 52,5/37,5
[On the 16:00]
For Time:
9 Power Cleans 60/42,5
40/30 Calorie Assault Bike
9 Power Cleans 60/42,5
[Cap at 24:00]
Built By CompTrain
3-2-1…GO
WOD 18/1
WEIGHTLIFTING:
PART 1: PUSH JERKS
5 sets of 3 Push Jerks
CONDITIONING
”SQUARE UP”
COMPETE
PART 2:
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 85/60
16 Box Jump Overs 77/60
TRAIN
PART 2:
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 85/60
16 Box Jump Overs 77/60
SWEAT
PART 2:
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead 60/42,5
16 Box Jump Overs 60/50
Built By CompTrain
3-2-1…GO
17/1-22 ”C2 CINDY”
”C2 CINDY”
COMPETE
[ALL TRACKS]
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
Every 5 Minutes [Starting at 0:00]:
500 Meter Row
* Score = Total Rounds + Reps of ”Cindy”
* Pick-up where you left off after row
WOD 17/1
CONDITIONING
”C2 CINDY”
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
– Every 5 Minutes [Starting at 0:00]:
500 Meter Row
Built By CompTrain
3-2-1…GO