Tuesday, February 18, 2020

Wednesday 200219

5 Rounds For Time
3 Back Squats @ 75% of 1 RM
1 Round of Dumbbell ‘DT’ (Pick weight. Make it challenging)
12 Dead-lifts
9 Hang Power Cleans
6 Push Jerks

Monday, February 17, 2020

Tuesday 200218

For Time:
40-30-20-10
Calorie Row
12-9-6-3
Ring Muscle-ups

Sunday, February 16, 2020

Monday 200217

3 Rounds For Time
Air Bike 1000 Meters
15 Hang Squat Cleans (135/95), masters(115/85)
30 Push-ups

Saturday, February 15, 2020

Sunday 200216

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

Friday, February 14, 2020

Saturday 200215

Partner WOD
For Time Complete 5 Alternating Sets Each:
20 Wall Balls (20/14)
20 Plate Ground to Overhead (45/35)
20/15 Calorie Row

Partner 1 performs an entire set as fast as possible
Partner 2 performs an entire set as fast as possible

Thursday, February 13, 2020

Friday 200214

4 Rounds For Time:
12 Hang Power Cleans To Alternating Leg Reverse Lunge( 95/65)
12 Knees To Elbows
24 Double-unders

Wednesday, February 12, 2020

Thursday 200213

For Time
500-400-300-200-100
Meter Rows
20 Russian Kettlebell Swings (55/35)
20 Push-ups

Tuesday, February 11, 2020

Wednesday 200212

20 minute EMOM
Minute 1: Air Bike, Max Calories
Minute 2: Max Rep Thrusters (95/65)
Minute 3: Max Rep Pull-ups
Minute 4: Rest

Monday, February 10, 2020

Tuesday 200211

Strength:
Close Grip Bench Press
7 x 5 reps @ 75% of 1 RM
WOD:
7 minutes:
Max Rep Burpees to a target 6 inches above max reach.

Sunday, February 9, 2020

Monday 200210

Strength:
20 minutes to work up to a heavy 3 rep Dead-lift
WOD:
3 Rounds For Time
Row, 15 Calories
15 Good Mornings (65/45)
30 AbMat Sit-ups