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#)
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