WOD
Tuesday 02.14.2017
WDO | Tuesday 02.14.2017
Performance
20 min
Build to Heavy
Power Clean + Split Jerk
WOD
Power “Elizabeth ”
21-15-9
Power Cleans 135/95
Ring Dips
call 843.839.2673 or email info@crossfitupdog.com
Performance
20 min
Build to Heavy
Power Clean + Split Jerk
WOD
Power “Elizabeth ”
21-15-9
Power Cleans 135/95
Ring Dips
Performance
Every 10:00 for 40:00
Row 1000m / 900m
9 Toes-to-Bar
12 Chest-to-Bar Pull-ups
15 HSPU
Performance
Snatch
8 Sets
2 position
High Hang
Above the Knee
WOD
For time:
Run 600m
15 G2O 155/105
30 Lat Over-the-bar Burpees
Performance
Front Squat
5 @ 60%
5 @ 70%
3 @ 80%
2 @ 85%
2 @ 90%
Performance / Fitness
Every :90 for 30:00
For 5 Sets
1 – Run 200m
2 – 100m Farmer’s Carry
3 – Supinated Barbell Row x 10
4 – 25 Wall Balls
WOD
Teams of 2
Row 100 cal
Partner not on rower must hold plank from elbow, if plank drops partners must switch positions!
* do farmers carry outside
Performance
Shoulder Press 5 x 5
Across @ 80% 1RM
WOD
AMRAP 12
50 Dubs
15 Shouder-to-Overhead 115/75
15 Toes-to-Bar
Performance
Snatch Grip Deadlift /Jump / Shrug
5 x 1.1.1
:02 pause just below knee
:02 pause mid thigh
Then continue to power position w jump shrug at top
WOD
“Christine”
3 RFT
Row 500m
12 Body Weight Deadlifts
21 Box Jumps 24/20
Performance
Back Squat
Build to 2 RM
WOD
3 RFT
10 Bar Facing Burpees
10 Thrusters 95/65
10 Pull-ups
Performance
20 min clock
High Hang Clean
4 x 1 @ 50-65%
Hang Clean
4 x 1 @ 65-80%
Clean
4 x 1 @ 80% +
WOD
For Time
Run 800m
30 Alt Pistols
30 Power Cleans 155/105
Performance
Seated Shoulder Press
5 x 6 (Climbing)
WOD
EMOM 15
1 – 9 Strict HSPU
2 – 12 Toes to Bar
3 – 15 Burpees