February 17, 2020

Strength:

SPLIT JERK 5 X 3 @ 80% CLIMBING

WOD:

FOR TIME:
50 WB (20/14)
25 HSPU
100 DU
40 WB (24/14)
20 HSPU
80 DU
30 WB (20/14)
15 HSPU
60 DU

February 14, 2020

Strength:

NO STRENGTH

WOD:

BERT
50 BURPEES
400M RUN
100 PUSH UPS
400M RUN
150 WALKING LUNGES
400M RUN
200 AIR SQUATS
400M RUN
150 WALKING LUNGES
400M RUN
100 PUSH UPS
400M RUN
50 BURPEES

February 13, 2020

Strength:

6 ROUNDS: 1 SNATCH GRIP DL + 1 SNATCH HIGH PULL + 1 SQUAT SNATCH @ 70% INCREASING WEIGHT EACH ROUND 

WOD:

EVERY 5 MINS FOR 30 MINS
500M ROW
10 BURPEES OVER THE BAR
5 CLUSTERS (135/95)

February 12, 2020

Strength:

10 MIN EMOM: 2 FRONT SQUATS @ 60% CLIMBING

WOD:

800M FARMERS WALK

EVERY TIME YOU DROP THE KB YOU MUST COMPLETE
1 TRIP SEAL WALK
10 DECK SQUATS
10 S2OH (135/95)

February 11, 2020

Strength:

6 ROUNDS: 1 CLEAN GRIP DL + 1 CLEAN HIGH PULL + 1 SQUAT CLEAN @ 70% INCREASING WEIGHT EACH ROUND

WOD:

12 MIN AMRAP
50 DU
10 BOX JUMPS (24/20)
10 WALLBALLS (30/20)

February 10, 2020

Strength:

4 X 4 JERK BALANCE @ 70%  – 75%
4 X 4 SPLIT PRESS @ 65% – 70%

WOD:

RX
EVERY 5 MINS FOR 25 MINS
200M RUN
12 PULL UPS
12 HSPU

RX+
EVERY 4 MINS FOR 20 MINS
200M RUN
12 C2B
12 HSPU

RX++
EVERY 4 MINS FOR 20 MINS
200M RUN
12 C2B
12 STRICT HSPU

February 7, 2020

Strength:

NO STRENGTH

WOD:

HAMMER
5 ROUNDS:
5 POWER CLEANS (135/95)
10 FRONT SQUATS (135/95)
5 JERKS (135/95)
20 PULL UPS
*Rest 90 sec 

February 6, 2020

Strength:

3 POSITION SQUAT SNATCH
GROUND + BELOW THE KNEE + ABOVE THE KNEE @ 60%, 65%, 70%  X 2

WOD:

5 ROUNDS
1 TRIP PLATE PUSH (55)
12/8 CAL ROW
8 THRUSTERS (95/65)
10/8 CAL AB
*Rest 2 mins

February 5, 2020

Strength:

15 MINS TO BUILD TO A HEAVY FRONT SQUAT 

WOD:

12 MIN AMRAP:
21 GOBLET SQUATS (1.5/1)
21 KBS (1.5/1)
21 BURPEES

February 4, 2020

Strength:

3 POSITION CLEAN
GROUND + BELOW THE KNEE + ABOVE THE KNEE @ 60%, 65%, 70% X 2

WOD:

27-21-15-9-6-3
POWER CLEANS (RX 115/75, RX+ 135/95)
HSPU
T2B

BUY OUT: 2 LAPS HS WALK