2.23.17

February 22, 2017

Warm Up:
Coaches Choice

WOD:
Alternating EMOM - 30 mins
a) KB Swing x 8 (55/35)
Box Jump x 8 (24/20)
b) DB Row x 8 (4r/4L @ 35/25)
Arm Haulers x 8
*Score is # of completed rounds (30 max) plus burpees. You may choose to do additional bu

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2.22.17

February 21, 2017

Warm Up:

Strength: Tabata - Row cal, Push Press, Situps

WOD:
16 min running clock
Begin with an 800m run,
then, AMRAP
Hang Power Clean x 2,4,6,8...
HSPU x 2,4,6,8...
*Before time expires, you must run 2 additional 400m (800 total). You must h

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2.21.17

February 21, 2017

Warm Up

Strength: MU, KB Snatch

Wod
4 - 3 min rds, no rest bw
Run x 350m
Amrap:
Pullups x 10
Situp x 20
Burpee x 10
*pick up where left off each rd

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2.20.17

February 19, 2017

Warm Up:

Strength: Row, Snatch

WOD:
Using Tabata format (:20w/:10rest), complete the chipper:
Wall Ball x 60
Dubs x 90
Wall Ball x 60
Burpees x 30

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2.16.17

February 15, 2017

Warm Up:
Coaches Choice

WOD:
4 Rounds: Thruster x 5 (155/105) / Box Jump x 5 (24/20")
Run x 600
3 Rounds: Thruster x 5 / BJ x 5
Run x 400
2 Rounds: Thruster x 5 / BJ x 5
Run x 200m
1 Round: Thruster x 5 / BJ x 5

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2.15.17

February 14, 2017

Warm Up:

Strength: Run/BoR/SLDL

WOD:
Run x 400m
then:
21-15-9
Deadlifts (225/155)
C2B Pull Ups
then:
Run x 400m

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2.14.17

February 13, 2017

Warm Up

Strength: Sn, Ring Dips

WOD:
3 Rounds for time
Hang Power Snatch x 10 (95/65)
Push Press x 15
Dubs x 50
*E2MOM starting at zero - perform 8 x BB burpees

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2.13.17

February 12, 2017

Warm Up

Strength: BS/Row

WOD:
AMRAP - 8
Clean (Full) x 3 (185/125)
HSPU x 2
Muscle Up x 1

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2.9.17

February 8, 2017

Warm Up:
Coaches Choice

WOD:
10 Rounds
Run x 200m
DB Renegade Rows x 20 Total (2-35s/25s)
DB Lunge x 20 total
*Renegade row = 1 arm row in each hand from a plank position trying to maintain good hollow body form with minimal twists in the body.

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2.8.17

February 7, 2017

Warm Up

Strength: Row/Press/Ab

WOD:
AMRAP-12
KB C&J x 10 (5r/5l)
KB Swing x 15 (55/35)
Box Jump x 20 (24/20)

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