Friday, 2/28/20
Strength
6 Minute EMOM:
1 Clean and Jerk
WOD
4 Rounds:
75 Double Unders
25 Wall Balls (20#/14#)
10 Clean and Jerks (135#/95#)
February 2020
Wednesday, 2/26/20
WOD
For Time:
100′ Dumbbell Walking Lunge (50#/35#)
30 Burpee Pull Ups
100′ Dumbbell Walking Lunge (50#/35#)
20 Burpee Pull Ups
100′ Dumbbell Walking Lunge (50#/35#)
10 Burpee Pull Ups
Core Strength
Accumulate 2 Minutes in an L Sit Hold
Tuesday, 2/25/20
WOD
14 Minute AMRAP:
400m Row
20 Overhead Squats (95#/65#)
20 Handstand Push Ups
Monday, 2/24/20
Strength
3×2 Deadlift
WOD
For Time:
10-1 Deadlift (225#/155#)
1-10 Toes to Bar
Friday, 2/21/20
WOD
“Mamba”
18 Minute AMRAP:
5 Ring Muscle Ups
8 Power Cleans (185#/125#)
24 Box Jumps (30″/24″)
Thursday, 2/20/20
Partner WOD
6 Alternating Rounds:
160 Yard Shuttle Sprint
*Partner Sandbag Hold (150#/100#)
Straight Into…
6 Alternating Rounds:
80 Yard Farmers Carry (70#/53#)
*Partner Plank Hold
Wednesday, 2/19/20
WOD
For Time:
21-15-9-6-3
Front Squats (135#/95#)
*Start each round with 12/10 Calorie Bike
Accessory Work
3 Super Sets:
8 Lateral Lunges (Each Leg)
8 Lateral Box Step Ups (Each Leg)
Tuesday, 2/18/20
WOD
8 Rounds:
Odd Rounds:
2 Minute AMRAP:
16 Toes to Bar
Max Burpee to Bar
1 Minute Rest
Even Rounds:
16 Chest to Bar Pull Ups
Max Burpees to Bar
1 Minute Rest
Monday, 2/17/20
Strength
3×4 Deadlift
WOD
For Time:
40/32 Calorie Row
40 Wall Balls (20#/14#)
40 Deadlifts (185#/135#)
40 Wall Balls (20#/14#)
40/32 Calorie Row