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#)
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#)
Wednesday, 2/13/19
Accessory Work
3×8 Turkish Get Ups
WOD
For Time:
18-15-12-9-6-3
Kettlebell Front Squats (53#/35#)
Handstand Push Ups
Tuesday, 2/12/19
WOD
12 Minute AMRAP:
30 Burpee Box Jump Overs (24”/20”)
3k/2.8k Assault Bike
10 Rope Climbs