2.21.18

February 20, 2018

Warm Up

WoD 1
8 min Cap!
50-40-30-20-10
Sit-ups
Flutter kicks (L+R=1)

Rest 5 mins

WoD 2
For time
100 Dubs
21 Deadlifts (225/155)
21 Box Jumps (24/20)
21 KBS (55/35)
75 Dubs
15 Deadlifts
15 Box Jumps
15 KBS
50 Dubs

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2.20.18

February 19, 2018

Warm Up

Wod:
AMRAP- 5
27 Cal Row
27 Push Press (75/55)
27 Pull Ups

Rest 4 mins

AMRAP-5
21 Cal Row
21 Push Press (75/55)
21 T2B

Rest 4 mins

AMRAP-5
15 cal row
15 Push Press (75/55)
15 C2B

Rest 4 mins

AMRAP- 5
9 Cal Row
9 Pu

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2.19.18

February 18, 2018

Warm Up: Coaches Choice

WOD: (40 min cap)
Run x 200 m
Back Squat x 10 (225/155)
Run x 300 m
Front Squat x 20 (185/125)
Run x 400 m
Thruster x 30 (115/75)
Run x 500 m
OHS x 40 (65/45)
Run x 600 m

*Each break in squats = 5 burpees before con

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2.15.18

February 14, 2018

Warm Up

WOD:
30 mins total
A) EMOM 10
Pullup x 3
T2B x 4
Squat x 5

B) Run 1 mile in 10 mins
Rest Balance of time. You may start after last rd to emom

C) EMOM 10
Deadlift x 5
Hang power snatch x 4 (95/65)
OHS x 3


*Max score= 30. 1 po

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2.14.18

February 13, 2018

Warm Up

Strength: Snatch/ C&J/ Snatch Pulls

Wod:
AMRAP- 10
3 HSPU
3 Power Clean (185/125)
6 HSPU
3 PC
9 HSPU
3 PC
12 HSPU
6 PC
15 HSPU
6 PC
18 HSPU
6 PC
21 HSPU
9 PC
Etc., adding 3 reps to the handstand push-up each round, and 3 rep

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2.13.18

February 12, 2018

Warm Up

Strength: Power Snatch/ Clean & Jerk / Seated Box Jumps

WOD
AMRAP- 15 min
20 x Alt DB Snatches (50/35)
15 x burpee box jump-overs
30 x Dubs

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2.12.18

February 11, 2018

Warm Up

Strength: Back Squat/ Snatch/ Clean & Jerk

Wod
"Fran"
21-15-9
Thrusters (95/65)
Pull up

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2.8.18

February 7, 2018

Warm Up

Wod: 40 min Cap!
50 Cal Row
50 Wall balls (20/14)
50 Double Unders
40 Cal Row
40 Box Jumps
40 Pull Ups
30 Cal Row
30 Floor Wipers (95/65)
30 Bar Facing Burpees
20 Cal Row
20 Ring Dips
20 Thrusters (95/65)
10 Cal Row
10 SDHP (95/65

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2.7.18

February 6, 2018

Warm Up

Strength: Front Squat/ Snatch Pull/ Snatch/ C&J

Wod:
21-15-9
KBS (55/35)
Push Up
Cal Row
Then 3 rounds of:
5 HSPU
10 Burpees
20 Sit Ups

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2.6.18

February 5, 2018

Warm Up

Strength: Power Snatch / Clean & Jerk

Wod
AMRAP - 15 min
T2b x 15
Deadlift x 10 (115/75)
Snatch x 5 (115/75)
Run x 300 m

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