Month: February 2018

3-1-2018

You can sleep now Str/Skill: Pistol Progression Work to sets of 10 WOD: 2rds; 35 Kettle Bell Swings 20 Box Jumps 35 Situps (53/35,24/20)

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2-28-2018

Comfort in pain Str/Skill: 5×5 Push Press Above 75% WOD: 15 min window 0-5 min 15 Wall Balls, 5 Push Jerks 5-10 min 12 Wall Balls, 3 Push Jerks 10-15 min 9 Wall Balls, 1 Push Jerks Start over at each time division Only completed rds count (20/14,135/95)

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2-27-2018

We gotta get started Str/Skill: Max 500m ROW WOD: 800m run REST 1 min 400m run REST :30 sec 800m run

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2-26-2018

Adjustments can be made Str/Skill: 5×3 Overhead Squat (Max) WOD: 3rds; 9 Power Snatches 12 Overhead Squats 15 Pullups (95/65)

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2-24-2018

Reload! Str/Skill: 5×3 Back Squats max WOD: 21-18-15-12-9-6-3 Kettle Bell Swings Air Squats Hand Release Push Ups (53/35)

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2-23-2018

Iiiiittttttssssssss TIME! WOD: Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14-cal. row / 12-cal. row Men use 50-lb. dumbbell Women use 35-lb dumbbell

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2-22-2018

Get moving, stay moving Str/Skill: 6×3 Power Cleans @75% WOD: 3-3min amrap, 1min REST between 3 Power Cleans 2 Jerks 1 Bar Burpee

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2-21-2018

We gotta push till it’s over Str/Skill: 1a) 5×25 D/U 1b) 5x 7 Strict Pullups WOD: 7min amrap 10 Wall Balls 5 Box Jumps (20/14,24/20)

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2-20-2018

It’s gonna be wonderful Str/Skill: 5×10 Weighted Box Step ups WOD: 12 min amrap 200 Meter Run 3 Squat Cleans 4 Front Squats 135/95

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2-19-2018

It’s open, week, don’t slow down now. Str/Skill: 6×4 Strict Press, pause in bottom, above 70% WOD: 3rds 25 Hanging Knee Raises 25 Push Ups 25 Push Press (95/65)

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