1.31.15

January 31, 2015 by Chad Smith

Warm up

Wod#1
7min AMRAP
1 legless rope climb ( scale with one rope climb off floor)
1 rope climb ( scale with 10 ring rows)
7 box jumps 24/20 RX 30/24 NL

This is more of a skill so pick a box that is challenging on height, but still allows you to continuing moving.

REST BTW WORKOUTS

WOD #2
10min AMRAP
15 OHS 115/75
15 cal row

1.30.15

January 30, 2015 by Chad Smith

Snatch (10×1 increase weight percentages below)
3×1 70-75% 1RM
3×1 80-85% 1RM
3×1 90% 1RM
If you complete all lifts without missing
1×1 95% 1RM

WOD
5rds
5 deadlift 225/135 RX 275/185 NL
10 burpees

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