Month: February 2017

Tuesday, 2/28/17

Strength

5 Minute EMOM:
5 Power Clean and Jerks @50-60%
*Drop from the top each rep

WOD

3 Rounds:
4 Minute AMRAP:
400m Run
15/12 Calorie Assault Bike
Max Effort Handstand Push Ups
*Rest 1 Minute Between Rounds

Monday, 2/27/17

WOD

5 Rounds:
18 Calorie Row
12 Overhead Squats (115#/85#)
6 Muscle Ups

Core/Grip Strength

3 Sets:
1:00 Db/Kb Farmers Hold
:20 L-Sit Hold

Friday, 2/24/17

Open WOD 17.1

For Time:
10 Dumbbell Snatch (50#/35#)
15 Burpee Box Jump Overs (24″/20″)
20 Dumbbell Snatch
15 Burpee Box Jump Overs
30 Dumbbell Snatch
15 Burpee Box Jump Overs
40 Dumbbell Snatch
15 Burpee Box Jump Overs
50 Dumbbell Snatch
15 BurpeeBox Jump Overs
*20 Minute Time Cap

Thursday, 2/23/17

“Pick a Skill”

WOD

Alternating Tabata (:20 on/:10 off):
Calorie Row
Hand Release Push Ups
Kb Swings (53#/35#)

Wednesday, 2/22/17

Partner WOD

800m Run
80 Alternating Med Ball Sit Ups (20#/14#)
8 Rope Climbs
600m Run
60 Alternating Med Ball Sit Ups (20#/14#)
6 Rope Climbs
400m Run
40 Alternating Med Ball Sit Ups (20#/14#)
4 Rope Climbs
200m Run
20 Alternating Med Ball Sit Ups (20#/14#)
2 Rope Climbs

Tuesday, 2/21/17

WOD

7 Minute AMRAP:
10 Wall Balls (30#/20#)
3 Muscle Ups

Gymnastics Skill

6×12 Handstand Push Ups
*1 minute recovery row after each set

Monday, 2/20/17

Strength

8 Minute EMOM:
4 Squat Cleans @60%

WOD

3 Rounds (3 Minutes On/3 Minutes Off)
8 Calorie Bike
16 Alternating Kb Snatches (53#/35#)

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#)

Thursday, 2/16/17

“Pick a Skill Day”

WOD

“Half Jerry”
800m Run
1k Row
800m Run