Monthly Archives: February 2017

You are browsing the site archives by month.

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

2-16-17

Strength:
Overhead Squat

WOD:
0:00-0:40
Max Calorie Row

0:40-1:00
Rest

1:00-3:00
Max Wall Balls

3:00-7:30
To complete 800m Run

7:30-9:30
Max Wall Balls

9:30-14:00
To complete 800m Run

14:00-16:00
Max Wall Balls

16:00-16:40
Max Calorie Row

2-15-17

Strength: Push Press & Hold

WOD:
5 Rounds
25 Double Unders
25 Kettle Bell Swings
25 Straight Leg Sit Ups

2-14-17

Strength:
Back Squat

WOD:
4 Rounds
:40 work
:20 rest

Plate Push Ups
Box Jumps
Plate Pinch Walk
Russian Twist
Rest

2-13-17

Strength:

WOD:
11min AMRAP
500m Row
5-10-15-20-25
Burpees Over The Bar
Cluster (135/95)

*Tiebreaker Time after #10 cluster

2-11-17

Partner WOD:
800m Run w/WallBall
60 Alt. Wall Balls over Bar
30 Sycronigized Burpeees over Bar
20 Tire Flips
30m Barbell Lunge
60 1 Arm Snatch
800m Run

2-10-17

Strength:

WOD:
10 Rounds
5 Power Cleans @50%
10 Pull ups

2-9-16

Strength:
Weighted Step Ups

WOD:
6 Rounds
50 Double Unders
10 Front Squats

2-8-17

WOD:
Max Distance Farmers Carry (55/35)
EMOMx5MINS
5 KB Swings

Max Distance Broad Jumps
EMOMX5MINS
5 Burpees

Max Wall Climbs
EMOMx5MINS
5 Sit Ups

Max Shoulder Press (45/35)
EMOMx5MINS
5 Clapping Push Up

2-7-17

Strength: Back Squats

WOD: 4 Rounds
400m Run
15 Toes to Bar
10 Hang Squat Snatch (95/65)

Time Cap