Friday, 2/21/20
WOD
“Mamba”
18 Minute AMRAP:
5 Ring Muscle Ups
8 Power Cleans (185#/125#)
24 Box Jumps (30″/24″)
Uncategorized
Thursday, 2/20/20
Partner WOD
6 Alternating Rounds:
160 Yard Shuttle Sprint
*Partner Sandbag Hold (150#/100#)
Straight Into…
6 Alternating Rounds:
80 Yard Farmers Carry (70#/53#)
*Partner Plank Hold
Wednesday, 2/19/20
WOD
For Time:
21-15-9-6-3
Front Squats (135#/95#)
*Start each round with 12/10 Calorie Bike
Accessory Work
3 Super Sets:
8 Lateral Lunges (Each Leg)
8 Lateral Box Step Ups (Each Leg)
Tuesday, 2/18/20
WOD
8 Rounds:
Odd Rounds:
2 Minute AMRAP:
16 Toes to Bar
Max Burpee to Bar
1 Minute Rest
Even Rounds:
16 Chest to Bar Pull Ups
Max Burpees to Bar
1 Minute Rest
Monday, 2/17/20
Strength
3×4 Deadlift
WOD
For Time:
40/32 Calorie Row
40 Wall Balls (20#/14#)
40 Deadlifts (185#/135#)
40 Wall Balls (20#/14#)
40/32 Calorie Row
Friday, 2/14/20
Valentine’s Day Partner WOD
“Jack Meets Cindy”
20 Minute AMRAP:
Partner 1: 1 Round of “Jack”
10 Push Press (115#/85#)
10 Kettlebell Swings (53#/35#)
10 Box Jumps (24″/20″)
Partner 2: 1 Round of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Thursday, 2/13/20
WOD
Every 2 Minutes for 20 Minutes:
10-9-8-7-6-5-4-3-2-1
Hang Power Snatch
Wednesday, 2/12/20
WOD
For Time:
150/120 Calorie Row
*Every 2 Minutes: 12 Handstand Push Ups
Accessory Work
10 Minute Alternating EMOM:
Odd: 2 Right Arm Turkish Get Up
Even: 2 Left Arm Turkish Get Up
Tuesday, 2/11/20
WOD
For Time:
30/24 Calorie Bike Cash In
21-15-9
Thrusters (115#/85#)
Toes to Bar
30/24 Calorie Bike Cash Out
Monday, 2/10/20
Strength
3×6 Deadlift
WOD
8 Minute AMRAP:
50 Double Unders
15 Deadlifts (155#/105#)
10 Bar Facing Burpees