Monthly Archives: February 2016

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2-10-16


Strength: Pause Back Squats

 

WOD: 5 Round AMRAP

1:00 Burpee Box Jump Overs

Rest 0:45

0:45 Calorie Row

Rest :30

 

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 ­čÜĹ)

Handstand Push Ups

 

 

 

2-8-16

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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