Thursday, 2/14/19
Partner WOD
For Time:
800m Run
400′ Box Push (45#/35#)
600m Run
300′ Box Push (45#/35#)
400m Run
200′ Box Push (45#/35#)
200m Run
100′ Box Push (45#/35#)
February 2019
Wednesday, 2/13/19
Accessory Work
3×8 Turkish Get Ups
WOD
For Time:
18-15-12-9-6-3
Kettlebell Front Squats (53#/35#)
Handstand Push Ups
Tuesday, 2/12/19
WOD
12 Minute AMRAP:
30 Burpee Box Jump Overs (24”/20”)
3k/2.8k Assault Bike
10 Rope Climbs
Monday, 2/11/19
Strength
10 Minutes to Establish a 1rm Back Squat
WOD
3 Rounds:
30 Dumbbell Snatch (50#/35#)
15 Thrusters (95#/65#)
Friday, 2/8/19
WOD
Open 14.2/15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of:
10 Overhead Squats (95 / 65 lb.)
10 Chest-To-Bar Pull-Ups
From 3:00-6:00
2 Rounds of:
12 Overhead Squats (95 / 65 lb.)
12 Chest-To-Bar Pull-Ups
From 6:00-9:00
2 Rounds of:
14 Overhead Squats (95 / 65 lb.)
14 Chest-To-Bar Pull-Ups
Etc., following same pattern until you fail to complete both rounds
Thursday, 2/7/19
Accessory Work
10 Minute EOMOM (5 Sets):
50’ Front Rack Walking Lunge
WOD
10 Minute Row for Calories
Tuesday, 2/5/19
Core strength
5 Sets:
10 V Ups
:15 Second Hollow Body Hold
*Rest 1 Minute after each set
WOD
8 Minute AMRAP:
25/20 Calorie Bike
15 Hang Power Cleans (115#/85#)
Monday, 2/4/19
Strength
10 Minutes to Establish a 1rm Front Squat
WOD
For Time:
30 Burpees to Bar
40 Wall Balls (20#/14#)
50 Handstand Push Ups
40 Wall Balls (20#/14#)
30 Burpees to Bar
*15 Minute Time Cap