February 15, 2019

Strength:

15 MINS TO BUILD TO A 1RM THRUSTER

WOD:

12 MIN AMRAP:
1 TRIP HANDSTAND WALK
3 SQUAT SNATCHES (RX 115/75, RX+ 155/105)
100M RUN

February 14, 2019

Strength:

1RM POWER CLEAN

WOD:

5 ROUNDS:
50 WB (20/14)
50 AB MAT SIT UPS
50 DU
1 LAP PLATE PUSH (45/35)

February 13, 2019

Strength:

BUILD TO A HEAVY 3 REP MAX OHS

WOD:

5 ROUNDS:
12 BOX JUMPS (24/20)
12 HSPU
12 HANG POWER CLEAN (RX 115/75, RX+ 155/105)

February 12, 2019

Strength:

1RM PUSH JERK

WOD:

7 MIN AMRAP:
4 CLEAN & JERKS (135/95)
3 T2B
7 CLEAN & JERKS
6 T2B
9 CLEAN & JERKS
9 T2B…etc
Rest 5 mins

7 MIN AMRAP:
7 FRONT SQUATS
7 C2B

February 11, 2019

Strength:

18MIN TO BUILD TO A HEAVY 10 REP MAX DL 

WOD:

EVERY 5 MINS FOR 20 MINS
15 THRUSTERS (95/65)
15 BOX JUMP OVERS
Remaining time max burpees

February 8, 2019

Strength:

10 MIN EMOM:
3 THRUSTERS @ 75 – 80%

WOD:

OPEN WORKOUT 15.3:

14 AMRAP:
7 MU
50 WALLBALLS (20/14)
100 DU

February 7, 2019

Strength:

10 MIN EMOM:
3 POWER CLEANS
Heavier then last time

WOD:

3 ROUNDS:
21 DB FRONT SQUAT (50/35)
21 HSPU
400M RUN

February 6, 2019

Strength:

5 X 2 OHS @ 80%

WOD:

14 AMRAP:
4-8-12-16-20-24……
OVER THE BOX JUMPS
BURPEE TO TARGET
PISTOLS (single count)
*1 trip seal walk between each 

February 5, 2019

Strength:

10 MIN EMOM:
3 PUSH JERKS @ 80%

WOD:

3 ROUNDS:
200M RUN
7 PULL UPS
7 T2B
7 C2B (RX+ needs to try to make this a complex)

IMMEDIATELY INTO..
3 ROUNDS:
9 POWER CLEANS (135/95)
9 PUSH JERKS (135/95)

February 4, 2019

Strength:

10 MIN EMOM:
3 DL @ 80% + 5 KB RDL + 8 GLUTE HAM BRIDGE
All in 1 min

WOD:

15 AMRAP:
200M RUN
15 HANG POWER SNATCH (95/65)
60 DU
15 OHS (95/65)