Wednesday, 2/20/19

WOD

5 Rounds:
15 Deadlifts (155#/105#)
12 Toes to Bar
9 Front Squats (155#/105#)

Tuesday, 2/19/19

WOD

10 Minute AMRAP:
15/12 Calorie Row
20 Dumbbell Hang Clean and Jerk (50#/35#)
*10 Right Arm/10 Left Arm

Gymnastics Strength

3 Sets:
Max Effort Strict or Kipping Handstand Push Ups
*Rest 2 minutes after each set

Monday, 2/18/19

Strength

5 Sets (Every 90 Seconds):
3 Power Cleans
*Drop and reset every rep

WOD

“Assault Baseline” Re-Test
For Time:
60 Calorie Assault Bike
50 Air Squats
40 Ab Mat Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees

Friday, 2/15/19

WOD

Open 14.4
14 Minute AMRAP:
60 Calorie Row
50 Toes to Bar
40 Wall Balls (20#/14#)
30 Cleans (135#/95#)
20 Muscle Ups

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#)