WOD
Friday 02.28.2020
POSTED ON February 27, 2020
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Foundation: Record only the last 4 sets of 5 – should be building to 70% of 1RM
WOD
Thursday 02.27.2020
POSTED ON February 26, 2020
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1 Kipping hspu negative + 1 hspu (work on speed) Or :15 handstand hold
:15/:15 dumbbell hold over head
5/5 single arm dumbbell swings
50 dumbbell single arm overhead lunge 50/35
*all dumbbell work has to be equal 25/25 reps switch when you want
WOD
Wednesday 02.26.2020
POSTED ON February 25, 2020
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25 kettlebell swing (athlete’s choice)
15 box jump over (athlete’s choice)
15 devils press (athlete’s choice)
150 jump rope (doubles or singles)
30 weighted sit ups (athlete’s choice)
150 jump rope (doubles or singles)
20 kipping pull ups (jumping or 10 strict banded)
20 kipping pull ups (jumping or 10 strict banded)
WOD
Tuesday 02.25.2020
POSTED ON February 24, 2020
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A. Work as a team to a 2 rep squat clean max using the following:
20 squat cleans in sets of 5 each 135/95
1min handstand hold accumulation – synchro
WOD
Monday 02.24.2020
POSTED ON February 23, 2020
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5 behind the neck snatch grip press
A. EMOM 12min (the first 5 minutes will be warming up to 65%, then 7 minutes at 65%) – 4 hang snatch 65% of your 1RM snatch
Metcon: AMRAP 8 – “Don’t hold that over my head”
With remaining time max reps of 155/105 overhead squats
WOD
Saturday 02.22.2020
POSTED ON February 21, 2020
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A1.) Push Up Plank 3 sets of :60-:90 add weight if needed: rest :30
A2.) Hollow to Arch Roll 3 sets of 15; rest :30
A3.) Ring Row 3 sets of 5-10 at a tempo of @22×1; rest :30
3 rounds of the following
WOD
Friday 02.21.2020
POSTED ON February 20, 2020
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Foundation: Every 2 minutes for 6 rounds (first 3 rounds are extended warm-up to build the bar to 75%+, then 3 working rounds at 75%+)
A. Deadlift 3 sets of 5 at 75%+
*Today encourage athletes to push their deadlift intensity more.
WOD: *22min Time Cap “The bar don’t lie”
WOD
Thursday 02.20.2020
POSTED ON February 19, 2020
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5 light dumbbell push jerks
:15 barbell overhead hold
A. Build to a 3RM push jerk in 4-5 sets w/barbell from the rack
1min ME box jump overs 24/20
1min ME double dumbbell push jerk 50/35
2min ME box jump overs 24/20
2min ME double dumbbell push jerk 50/35
3min ME box jump overs 24/20
3min ME double dumbbell push jerk 50/35
WOD
Wednesday 02.19.2020
POSTED ON February 18, 2020
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5 strokes rowers arms only
5 strokes rower legs only
Team WOD: Teams of 2 30min AMRAP
Partner 1 accumulates meters on the rower
Partner 2 completes 400m run & 100ft prisoner lunge *once partner 2 completes the work they may switch on the rower.
*you will score the meters that both athletes complete do not reset the rowers.
WOD
Tuesday 02.18.2020
POSTED ON February 17, 2020
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5 scap push ups on elbows
A1.) Handstand Push Up 3 sets of 8-12; rest :45
A2.) Hollow Body Rock 3 sets of 15-20; rest :45
A3.) Walking Lunge 3 sets of 50ft; add weight; rest :45
*25min time cap (athletes who do not complete add up their reps completed for a score.
