Thursday, 2/16/17

“Pick a Skill Day”

WOD

“Half Jerry”
800m Run
1k Row
800m Run

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Wednesday, 2/15/17

WOD

4 Rounds:
8 Power Cleans (165#/115#)
12 Burpee Box Jump Overs (24″/20″)

Gymnastics Skill

3×20 Chest 2 Bar Pull Ups
or
3×20 Pull Ups
*Rest 90 Seconds between sets

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Tuesday, 2/14/17

Skill

10 Minute EOMOM (5 Sets):
6 Double Kb Front Squats+6 Double Kb Shoulder 2 Overhead

WOD

12 Minute AMRAP:
40 Wall Balls (20#/14#)
50 Calorie Bike
60 Handstand Push Ups

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Monday, 2/13/17

Core Stability

3x:20 GHD Hold
3x:40 Hip Extension Hold

WOD

For Time:
10-1 Deadlifts (225#/155#)
*200m Row after each round

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Friday, 2/3/17

WOD

Open 15.3

14 Minute AMRAP:
7 Muscle Ups
50 Wall Balls (20#/14#)
100 Double Unders

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Thursday, 2/2/17

Skill:

4×50′ Overhead Walking Lunge (95#/65#)

WOD:

For Time:
500m Row
40 Alternating Kb Snatch (53#/35#)
1000m Row
40 Alternating Kb Snatch (53#/35#)
500m Row

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Wednesday, 2/1/17

Strength:

3×10 Back Squats

WOD:

4×3 Minute AMRAP:
9 Burpee Box Jumps (24″/20″)
12 Toes 2 Bar
15 Calorie Assault Bike
*90 Second Rest

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Tuesday, 1/31/17

WOD

7 Minute AMRAP:
3 Power Cleans (205#/145#)
10 Handstand Push Ups

Midline Stability

Alternating Tabata:
Hollow Body Hold
Superman Hold

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Monday, 1/30/17

Olympic Lifting Skill:

8 Sets:
1 Power Snatch+1 Hang Squat Snatch

WOD:

3 Rounds For Time:
400m Run
20 C2B Pull Ups
20 Overhead Squats (95#/65#)

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Friday, 1/27/17

Strength:

10 Minute EMOM:
4 Push Press

WOD:

Open Workout 15.5

27-21-15-9
Calorie Row
Thrusters (95#/65#)

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