Month: February 2019

Thursday, 2/28/19

Partner WOD

30 Minute Row for Calories
*Switch every 90 seconds

Wednesday, 2/27/19

WOD

For Time:
100′ Walking Lunge
30 Deadlifts (155#/105#)
100′ Walking Lunge
30 Hang Power Cleans (155#/105#)
100′ Walking Lunge
30 Deadlifts (155#/105#)
100′ Walking Lunge

Tuesday, 2/26/19

WOD

10 Minute AMRAP:
10 Handstand Push Ups
10 Toes to Bar
10/8 Calorie Bike

Skill

Tabata Double Unders

Monday, 2/25/19

Strength

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

WOD

For Time:
3-6-9-12-15-18
Bar Facing Burpees
Overhead Squats (115#/85#)

Friday, 2/22/19

WOD

Open 19.1
15 Minute AMRAP:
19 Wall Balls (20#/14#)
19 Calorie Row

Thursday, 2/21/19

WOD

20 Minutes For Distance:
Bike
Row
Or Run

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