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WOD

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22
Feb

Friday, February 23, 2018

Open WOD 18.1:

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars

10 dumbbell hang clean and jerks (50 / 35 : 20 /10)

14 cal row (12 for women)

 

20
Feb

Wednesday, February 21

Weightlifting Wednesday, PR Day!:

OTM x 15 1 Snatch (power or squat)

OTM x 15 1 Clean & Jerk (any variations)

*Before PR attempt rest an extra minute

19
Feb

Tuesday, February 20, 2018

Partner Tuesday!

60 Deadlift 185,125 (Partner Hold HS)

10 synchro burpees

80 Wallball 20,14 (Partner Hold DL)

10 synchro burpees

100 CTB Pull Ups (Switch every 10)

10 synchro burpees

80 Wallball (Partner Holds DL)

10 synchro burpess

60 Deadlifts (Partner Holds HS)

15
Dec

Friday, Dec 15 2017

AMRAP9
9 KBS (70,53)
9 Box Jumps
Rest 3:00

AMRAP6
6 Thrusters (95,65)
6 SDLHP
Rest 3:00

AMRAP3
Muscle Ups (Scale: 3 pull ups, 3 push ups)

15
Dec

Tues, Dec 12 2017

With a partner
You go, I go

3 Rounds
1-2-3-4-5
Squat Snatch (135,95)
*800 m. Run together after last rnd

3 Rounds
1-2-3-4-5
Power Clean
*800 m. Run together after last and

15
Dec

Mon, Dec 11 2017

Work up to a heavy Push Jerk

Mainsite 130728

Row 1 K
Five rounds of:
25 Pull-ups
7 Push jerk (135,95)

*big classes can either stagger start on the row, or finish with a row

15
Dec

Thurs, Dec 7 2017

Work up to a heavy 2PS+2OHS

AMRAP20
3 Muscle Ups (Scale w/ pull-ups)
6 P.Snatch (95,65)
3 SHSPU (Scale BB strict press)
6 OH Lunge Steps (95,65)

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