Saturday, 2/18/17
Partner WOD
16 Rounds (8 Each):
200m Run
50′ OH Plate Walking Lunge (35#/25#)
50′ Box Push
*Alternating Rounds Relay Style
Friday, 2/17/16
WOD
“Squat Snatch 16.2”
Through Minute 4:
25 T2B
50 Double Unders
15 Squat Snatch (115#/85#)
Through Minute 8:
25 T2B
50 Double Unders
13 Squat Snatch (135#/95#)
Through Minute 12:
25 T2B
50 Double Unders
11 Squat Snatch (155#/105#)
Through Minute 16:
25 T2B
50 Double Unders
9 Squat Snatch (185#/125#)
Til Minute 20:
25 T2B
50 Double Unders
7 Squat Snatch (205#/145#)
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
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
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
Friday, 2/3/17
WOD
Open 15.3
14 Minute AMRAP:
7 Muscle Ups
50 Wall Balls (20#/14#)
100 Double Unders
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
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
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