Saturday 200222

Partner 1 :
Row 750 Meters
Partner 2:
12 Alternating DB Snatches
24 DB Goblet Split Squats (12 Right leg forward, 12 Left leg forward)
Switch
Partner 1:
Row 500 Meters
Partner 2:
10 Alternating DB Snatches
20 DB Goblet Split Squats
Switch
Partner 1:
Row 250 Meters
Partner 2:
8 Alternating DB Snatches
16 DB Goblet Split Squats
Men: 50lbs DB Women: 35lbs DB

Friday 200221

6 Sets
3 minutes to complete:
Air Bike 15 calories
12 Toes To Bar
Max Rep Squat Cleans (155/105)
Rest 1 minute between sets

Thursday 200220

Strength:
Dumbbell Bench Press
5 x 8 reps
Increase weight on each set
WOD:
For Time:
5-10-15-20
Pull-ups
10-15-20-25
Push-ups
15-20-25-30
Double-unders

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

Tuesday 200218

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

Monday 200217

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

Sunday 200216

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

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

Friday 200214

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

Thursday 200213

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