February 2015
WOD for Tuesday, 2/25/15:
4 rounds:
500m row
20 handstand push-ups
2 minutes rest after each round
CLASS UPDATE FOR TOMORROW! The first class will be 12pm (noon). So no 5:15am or 9:15am!
WOD for Tuesday, 2/24/15:
“Bergeron Beep Test”
EMOM for as long as possible:
7 thrusters (75#/55#)
7 pull-ups
7 burpees
*When considering scaling, don’t only think about the weight of the bar, variation of the pull-up, etc…but also consider decreasing the reps to 5 of each movement, 4 of each movement, etc. The goal here is to get AT LEAST 10 full rounds.
WOD for Wednesday, 2/18/15:
50 calorie row
10 push jerks* (185#/125#)
40 calorie row
8 push jerks
30 calorie row
6 push jerks
*No split jerks, push presses, or strict pressing. If you do the workout with the weight above but don’t do a “push jerk,” it’s not “as prescribed” (Rx).
WOD for Tuesday, 2/17/15:
5 rounds:
AMRAP for :30 of front squats (155#/105#)
rest :30
AMRAP for :30 seconds of C2B pull-ups
rest :30
AMRAP for :30 of box jumps (30″/24″)
rest :30
WOD for Monday, 2/16/15:
AMRAP for 10 minutes:
30 double unders (45 singles)
15 power snatches (75#/55#)
OPTIONAL gymnastic work:
3×10 strict TTB
3xME handstand push-ups
WOD for Friday, 2/13/15:
12-9-6
squat clean (135#/95#)
chest to bar pull-ups
2 minutes rest
12-9-6
burped box jumps (24″/20″)
calorie row
WOD for Wednesday, 2/11/15:
7 rounds:
5 muscle-ups
10 overhead squats (95#/65#)
5 hand release burpees
(16 minute cap)