WOD Blog

Sun, Jan 25 2015

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3196 days ago)

R - 1.25.15


(Check In)
Back-Off Week
1. Snatch
  3×1 Squat Snatch, across at 90%

2. Strength
  1×6 Front Squats

3. Gymnastics
  3 sets of muscle ups, across at 70% of best max set – rest as needed between sets.


Teams of 4, 2 guys and 2 girl
1. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls
40 CTB Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (155/105)
15 OHS (185/135)
10 OHS (205/145)



RonnieYes