Monthly Archives: February 2017

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2-28-17

Strength: Push Press

WOD: For Time
5 Rounds
10 Box Jumps (30/24)
10 KB Russian Twist
10 KB Swings (55/35)
10 Toes to Bar

2-27-17

Strength: Back Squats

WOD: ‘Cindy’
20 Min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

2-25-17

17.1 for a few
Mobility after 17.1

WOD:
1500m Row (switch every 250m)
100 Knee Raises
100 Thrusters (45/35)
100 Straight Leg Sit Ups
100 Ring Rows
1500m Row (switch every 250m)

2-24-17

2-23-17

Strength/Skill:
Strength Choice
Double Unders
HSPU

WOD:
7 Rounds
:40 Work
:20 Rest
Hand Release Push Ups
Kettle Bell Swings

2-22-17

Strength:
Back Squats

WOD:
6 Rounds
400m Run
10 Overhead Squats (95/65)
5 Pull Ups

2-21-17

Strength:
Dumbbell Work

WOD:8 Rounds
:30 Calorie Row
:30 Rest
:30 Bar Facing Burpees
:30 Rest

2-20-17

Strength: Press Complex

WOD:
10 Min AMRAP
5 Squat Clean (185/105)
10 Deadlifts (185/105)
15 Lateral Hops over Bar

2-18-17

3 Person Team
Tabata Barbell/Row/Burpee

27 Minute Tabata AMRAP
Deadlift, (205/125)
Hang power clean, (135/95)
Front squat, (95/65)
Push press, (95/65)

Each member will spend (2) :20 intervals on each Bar.
Each member will spend (2) :20 intervals on Calorie Row
Each Member will spend (2) :20 intervals on Burpees

2-17-17

Skill Work & Strength of Choice:

WOD:
6 MIN AMRAP
3-6-9-12-15-18
Toes to Bar
Power Snatch

4 Min Rest

6 Min AMRAP
3-6-9-12-15-18
Handstand Push Ups
Sumo Deadlift High Pull