Strength: Pause Back Squats
WOD: 5 Round AMRAP
1:00 Burpee Box Jump Overs
Rest 0:45
0:45 Calorie Row
Rest :30
Monthly Archives: February 2016
2-9-16
Strength: Shoulder Press + Push Press
WOD: For Time
100m Run
100m Backpedal
then complete
“Diane”
21-15-9
Deadlifts (225/135) (70% or less of 1 rep max or a trip in an 🚑)
Handstand Push Ups
2-6-16
For Time:
800m Run
70 Kettlebell Swings (70/55)
60 Back Squats (95/65)
50m Sled Pull 2x (125/75)
40 Calorie Row
30 Zurcher Squats with Sandbag
20 Burpees
10 Turkish Get Ups
800m Run
2-5-16
Strength: Split Jerk
WOD:
4 Rounds
6 Knee Raises
8 Box Jumps (30/24)
10 Ab Mat Sit Ups
12 Front Squats (115/75)
2-4-16
Strength: Overhead Squats
WOD:
21-15-9
Pull Ups
Hand Release Push ups
**Rest 1 Minute
21-15-9
Hang Cleans
Sumo Deadlift High Pulls
2-3-16
Strength: Deadlifts
WOD: 4 Round AMRAP
Calorie Row
Wall Balls
Bear Crawl
1 minute Rest after each round
:40 work
:20 rest
2-2-16
Strength: Push Press @ 80%
WOD:
3 Rounds
80 Double Unders
20 Shoulder Press (55/35)
20 Burpees
Time Cap: Minutes
