Tuesday, February 19, 2019

Wednesday 190220

For Time:
10 Bar Muscle-ups
25 Thrusters (75/55)
Row 1,000 Meters
25 Thrusters
10 Bar Muscle-ups

Monday, February 18, 2019

Tuesday 190219

WOD:
'Power Clean Elizabeth'
21-15-9 rep rounds for time:
Power Clean (135/95)
Ring Dips
Rest 5 minutes, then:
Strength:
7 minutes to establish a 1 RM Squat Clean

Sunday, February 17, 2019

Monday 190218

Strength:
Dead-lift
7 x 3 reps @75%
Rest 2 min between sets
WOD:
For Time:
50 Wall Balls (20/14)
50 Double-unders
35 Wall Balls
35 Double-unders
20 Wall Balls
20 Double-unders

Saturday, February 16, 2019

Sunday 190217

Olympic Lifting. Make up a missed WOD. Mobility. Work on gymnastics skills.

Friday, February 15, 2019

Saturday 190216

For Time:
Row, 50 Calories
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Ring Dips
10 Bar Facing Burpees

Thursday, February 14, 2019

Friday 190215

For Time:
21-15-9 reps
Power Snatch (95/65) 55yrs +(75/55)
7-5-3 reps
Ring Muscle-ups
Air Bike 15 Calories After Each Round

Wednesday, February 13, 2019

Thursday 190214

'Lynne'
5 Rounds For Max Reps On Each Round:
Body-weight Bench Press
Pull-ups

Tuesday, February 12, 2019

Wednesday 190213

Strength:
Dead-lift
10 reps @ 55%
8 reps @ 65%
6 reps @ 75%
WOD:
For Time:
21-15-9
Air Bike, Calories
7-5-3
Bar Muscle-ups

Monday, February 11, 2019

Tuesday 190212

WOD 1:
5 Rounds For Time On Each Round
150 Row Sprint
15 Toes To Bar
5 Hang Squat Snatches (135/95)
Rest 1:30 between rounds
WOD 2:
For Time
40 Burpee Box Jump Overs  (24/20)

Sunday, February 10, 2019

Monday 190211

Strength:
Back squat
10 reps @ 65%
8 reps @ 70%
6 reps @ 75%
WOD:
10 Rounds For Time
1 Power Clean + 1 Hang Squat Clean + 1 Front Squat (155/105)
5 Strict Handstand Push-ups