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Wod

Tuesday February 28, 2017

Strength

Front rack step ups
6-6-6-6 (per leg)
*20″ box

‘Wally Bar’

For time (22 cap)
4 Rounds of:
400M run
30 Wall balls 20/14
15 toes to bar

Monday February 27, 2017

Weightlifting

Squat snatch
Heavy single from position 1 in 20 minutes

 
‘Hands Up’

3 rounds of:
3 minutes on/ 3 minutes off
3,6,9,12,15…ect
Overhead squats 95/65
Chest to bar pull ups

Saturday February 25, 2017

Strength

Push Jerk
3-3-3-3
*Building

 

‘Jerky’

For time: (12 cap)
500M Row
5 Rounds of:
10 Jerks 135/95
10 ring push up
500M Row

Friday February 24, 2017

‘OPEN WOD 17.1 ‘

For time: (20 cap)
10 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″
20 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″
30 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″
40 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″
50 Dumbbell snatches 50/35
15 burpee box jumps overs 24/20″

Thursday February 23, 2017

‘R & R’

For time

4 Rounds of:

800M Run

30 Squats

30 Sit ups

500M Row

Wednesday February 22, 2017

Strength

Barbell row
6-6-6-6
*Supinated grip

 

‘Grip-zilla’

For time (11 cap)
5 Rounds of:
25 hang power cleans 75/55
50 Double unders

Tuesday February 21, 2017

Strength

Death March
3×25’

 

‘Dead Fish’

For time (17 cap)
3 Rounds of:
400M Run
21 Hand-release Push ups
15 Deadlift 225/155

*Running can be sub for 500m row or 35 cal assault bike due to rain.

Monday February 20, 2017

Gymnastics Conditioning

EMOM 9
M1: 10 Arch hollow + pull downs
M2: 3 ring dips (3 count down, 3 count hold. 3 count up) or 20sec Static hold at top
M3: 3 Candle sticks

 

‘Classic’

AMRAP 15
12 Thrusters 75/55
9 pull ups
6 Bar facing burpees

Saturday February 18, 2017

‘Swing’n Kelly’

For time (30 cap)
5 Rounds of:
400M run
30 Kettle bell swings 53/35
30 Wall ball 20/14

Friday February 17, 2017

Squat

Front Squat
1-1-1-1-1-1-1
*Building to a heavy single in 20 minutes

‘Bistro’

For time (15 cap)
3 Rounds of:
9 Front squats 185/135
15 Ring dips
50 Double unders

Thursday February 16, 2017

Midline

EMOM 12
M1: 20 Hollow rocks
M2: 20 supermans
M3: Max effort ab mat sit up
M4: Rest

 

‘20/20’

For total working time
5 Rounds of:
20 cal row
20 burpees
2 min rest

Wednesday February 15, 2017

Strength

Good Mornings
4×6

‘Hold The Line’

For time: (16 cap)
18-15-12-9-6
Deadlift 95/65
Hang power clean 95/65
Front squat 95/65
Jerk 95/65

Tuesday February 14, 2017

Gymnastics Conditioning

EMOM 9
M1: 30 sec handstand hold
M2: 10 sec hollow hold/ 10 sec Arch hold + 10 swings
M3: 20 sec ring hold at bottom of dip

 

‘Table for 2’

For time (12 cap)
5 Rounds of:
20 Wall balls 20/14
10 Chest to bar pull ups

Monday February 13, 2017

Strength

Strict Press
3-3-3-3-3
*Building
 

’OPEN WOD 12.3’

AMRAP 18
15 Box Jumps 24/20
12 Push press 115/75
9 Toes to bar

Saturday February 11, 2017

Strength

Heavy Deadlift double in 20 minutes

‘Diane’

For time:
21-15-9
Deadlift 225/155
Handstand push ups

Friday February 10, 2017

Weightlifting

Squat snatch 3 rep touch and go

 

 ‘Snatch Balls’

For time: (11 cap)

15-12-9-6-3

Squat snatch 95/65

Wall ball 20/14

Thursday February 9, 2017

‘Partner WOD’

AMRAP 25
7 Kettle bell swings
14 Squats
24 Double unders
*Alternating ROUNDS

*Bring a Friend Day!!

Wednesday February 8, 2017

Squat

Overhead Squat heavy double in 20 Minutes

‘Sancho’

For time: (23 cap)
400M run
30 Overhead squats 135/95
30 pull ups
400M run
30 pull ups
30 Overhead squat 135/95
400M run

*400M runs can be subbed with 500M row or 30 cal Assault Bike due to rain.

Tuesday February 7, 2017

Weightlifting

Power clean and push jerk heavy single in 15

 

‘Speed Racer’

5 Rounds of:
2 mins on/ 1 min off
10 Clean and jerks 135/95
Max effort Bar facing burpees
*Score is total number of burpees

Monday February 6, 2017

Strength

Bulgarian Split Squat
4×8 per leg

 

’10-4’

AMRAP 14
10 Dumbbell burpee box step-up overs 50/35
10 Toes-to-bar
10 Dumbbell thrusters 50/35

Saturday February 4, 2017

‘Fran’

For time: (11 cap)
21-15-9
Thrusters 95/65
Pull ups

Friday February 3, 2017

Strength

Push press
4×2
*15sec over-head hold

‘Pushy’

For time (20 cap)
800M run
then
5 Rounds of:
10 Handstand push ups
10 Ring dips
then
800M run

Thursday February 2, 2017

‘Farmer’

AMRAP 30
1000M/800M row
200M Farmers carry 70/44

Wednesday February 1, 2017

Squat

Back squat 8×1 in 20 Minutes

 

‘Up Hill’ 

For time (20 cap)
400M run
15 Back Squats 135/95
400M run
12 Back squats 185/135
400M run
9 Back squats 225/155
400M run
6 Back squats 245/175
*Use racks