WOD's

2/19/18

PRESIDENTS’ DAY WOD: 3 rounds: 10 Power Cleans (135, 95) 10 Lunge Jumps (20 total) 400m run 3 rounds: 10 Front Squats (135, 95) 10 Bar Facing Burpees 400m run 3 rounds: 10 Power Snatch (135, 95) 10 C2B Pullups 400m run

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2/17/18

Teams of 2; 2 rounds Complete the following with one partner working at a time. Alternate as needed, but do not share movements. After round 1, switch rounds.. Partner 1: 50 Box Jumps (24/20 in) 50 Kettlebell Swings (55/35 lb) 50 AbMat Sit-Ups 50 Deadlifts (155/115 lb) 50 Burpees 400m run (together) Partner 2: 50 […]

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2/16/18

STRENGTH: Find 1RM Snatch WOD: Open 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155lb. 55 wall-ball shots, 20-lb. ball to 10-ft. target  14/9′ 55-calorie row 55 handstand push-ups  

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2/15/18

STRENGTH: Power clean + 2 Push press + 1 jerk Take 5 sets to build to max set, then 4 across WOD: 1 Mile run for time Rest 1:00 100 Burpees to 6″ target for time

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2/14/18

CORE: AMRAP 12: 15 GHDSU 15 Sit to stands 30 Russian twists WOD: 21 – 15 – 9 Wall Balls (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)

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2/13/18

STRENGTH: Front squat/Back squat 4 x 7/13 @94% Friday’s (70%) WOD: 5 Rounds: 35/25 Calorie Row OR 400m run! Rest 1:00 between efforts  

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2/12/18

STRENGTH: Find 1RM OHS WOD: 5 Rounds 15 Toes to bar 45 Double Unders 1 set max unbroken push ups Score is time+total push ups

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2/10/18

 Teams of 2, one athlete working at a time 2 rounds: 54 Thrusters 135/95 54 Burpee c2b pull-up 54 Cal bike/row

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2/9/18

STRENGTH: Front Squat/Back Squat 4 x 7/13 @ 70% WOD Open 15.1 Complete as many rounds and reps as possible in 9 minutes of: 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) WORKOUT 15.1a 1-rep-max clean and jerk 6-minute time cap

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2/8/18

STRENGTH: EMOM 12:00 1 Hang Snatch 1 Snatch Starting at 50% and build OR EMOM 12:00 3 Deadlifts @ 75-80% WOD: TABATA (8 rounds – :20 on/ :10 off) Push ups on BB Wall balls hang power cleans 95/65 row/bike

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