Tuesday 31st January

Dynamic Effort

Squat 10 x 2 @ 65% 1rm


WOD

3 rounds for time

30 V-ups
30 goblet squats @ 20kg/12kg
30 jumping lunges @ 20kg/12kg
30 swings @ 20kg/12kg

Monday 30th January

WOD

'Jerry'

• Run 1 mile
• Row 2K
• Run 1 mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Friday 27th January

Strength

1RM front squat

WOD

10-9-8-7-6-5-4-3-2-1

Hang Cleans @ 50kg/35kg
KB swings 28kg/20kg
100 m sprint

Wednesday 25th January

Dynamic Effort

Bench Press

WOD

25 KB push press each arm
1 Deadlift @ 160kg/110kg
19 pullups
62 double unders
50ft handstand walk

2 rounds for time

Monday 23rd January

Skill

Hang Split Snatch

WOD

"Annie" on steroids

50-40-30-20-10

Wednesday 18th January

Dynamic Effort

Bench Press 8 x 3 @ 70% 1RM

WOD

For time:

400m run
30 pressups
30 push press @ 42.5kg/30kg
30 pressups
20 floor wipers 60kg/42.5kg
30 pressups
10 rope climbs
30 pressups
400m run

Tuesday 17th January

Dynamic Effort

Squat x 2 x 8 @ 70% 1RM

WOD

5 rounds for weight
7 rounds:
Snatch pull
Hang snatch
Snatch balance
Good morning
Behind neck push press

Saturday 14th January

Strength

1RM Floor Press

WOD

'Elizabeth'

21-15-9

Cleans 60kg/42.5kg
Ring Dips

Friday 13th January

Strength

Work upto a 1RM box squat

WOD

5 rounds for time:

10 wallball 8kg/6kg
10m farmers carry 60kg/40kg barbells
10 kettlebell swings 28kg/20kg

Dynamic Effort

Squat

10 x 2 @ 65% 1RM


WOD

4 rounds for time:

10 Power Cleans 60kg
30ft Walking Lunges 60kg
15 knees to elbows

Monday 9th January

Skill

Split Jerk Technique


WOD

'Nicole'

AMRAP 20min
400m run
Max Rep Pullups