24
Feb
Tuesday February 25, 2020
Gymnastics Skill
5x on the 1:30
Max set unbroken HSPU (strict if possible)
Conditioning
“Black Rose” 5x on the 4:00s
50 Double Unders
5 Bar MU
5 Power Snatch (building each round beginning at 55-60%)
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WOD
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23
Feb
Monday February 24, 2020
Strength
Back Squats Based on 5 RM
On the 0:00- [email protected] 78%
On the 2:00- [email protected] 85%
On the 4:00- [email protected] 92%
On the 6:00- [email protected] 97%
On the 8:00- [email protected] 102%
On the 9:00- [email protected] 104%
On the 10:00- [email protected] 106-107%
On the 11:00- [email protected] 106-107%
On the 12:00- [email protected] 106-107%
On the 13:00- [email protected] 106-107%
On the 14:00- [email protected] 106-107%
Conditioning
“Black and Tan” for Time
3 Rounds
9 F Squats (95/65)
7 Toes to Bar
5 Lateral Bar Burpees
30/21 Cal Row
3 Rounds
9 F Squats (95/65)
7 Toes to Bar
5 Lateral Bar Burpees
30/21 Cal Row
3 Rounds
9 F Squats (95/65)
7 Toes to Bar
5 Lateral Bar Burpees
Strength
Front Squats 7 Rounds on the 1:30s
On the 0:00- [email protected] 77%
On the 1:30- [email protected] 82%
On the 3:00- [email protected] 77%
On the 4:30- [email protected] 85%
On the 6:00- [email protected] 77%
On the 7:30- [email protected] 88%
On the 9:00- [email protected] 62%
Conditioning
“Wise Men”
AMRAP 3 Max Rounds of Macho Man (135/95)
Rest 3:00
AMRAP 3 Max Rounds of Macho Man (155/105)
Rest 3:00
AMRAP 3 Max Rounds of Macho Man (185/135)
Macho Man – 3 P Clean+ 3 Front Squat+ 3 Jerks
19
Feb
Thursday February 20, 2020
Conditioning
AMRAP 24
In teams of 3 – Waterfall Style
10/8 Cal Bike
20 KB Swings (24/16)
10 Pull-Ups
20 Stationary Lunges
1 Wall Walk
***station ahead must be cleared before moving forward
18
Feb
Wednesday February 19, 2020
Strength
“Beast Builder Complex” EMOM 7
Min 1 Thrusters @ 115/85
Min 2 Thrusters @ 135/95
Min 3 Thrusters @ 155/105
Min 4 Thrusters @ 155/105
Min 5 Thrusters @ 155/105
Min 6 Thrusters @ 135/95
Min 7 Thrusters @ 115/85
Perform max rep unbroken set each minute
Conditioning
“Long Haul” 2 Rounds For Time
20 Push Press (115/85)
30 Single Arm DB Box Step-Ups (50/35)
40 Burpees
50/35 Cal Row
17
Feb
Tuesday February 18, 2020
Gymnastics Skill
Athletes Choice
5 Rounds on the 1:30s
1 Unbroken Max Set of HSPU
or
300′ Handstand Walk (10:00 cap)
***every break – 3 Ring MU
Conditioning
“The Undertaker” AMRAP 13
5 DL (245/165)
15 AbMat Sit-Ups
25 DUs
Strength
Back Squats Based on 5 RM
On the 0:00- [email protected] 77%
On the 2:00- [email protected] 84%
On the 4:00- [email protected] 91%
On the 6:00- [email protected] 96%
On the 8:00- [email protected] 100%
On the 9:00- [email protected] 102%
On the 10:00- [email protected] 105-106%
On the 11:00- [email protected] 105-106%
On the 12:00- [email protected] 105-106%
On the 13:00- [email protected] 105-106%
On the 14:00- [email protected] 105-106%
Conditioning
“Foot Locker” for time (15:00 cap)
5 Rounds
9 Toe to Bar
15 Wall Balls (20/14)
Directly Into
5 Rounds
9 Power Snatch (75/55)
15 OHS (75/55)
13
Feb
Friday February 14, 2020
Strength
Front Squats 7 Rounds on the 1:30s
On the 0:00- [email protected] 75%
On the 1:30- [email protected] 80%
On the 3:00- [email protected] 75%
On the 4:30- [email protected] 85%
On the 6:00- [email protected] 75%
On the 7:30- [email protected] 90%
On the 9:00- [email protected] 60%
Conditioning
“Complex Fran” for Time
6 Bar MU
9 C2B Pull-Ups
12 Pull-ups
21 Thrusters (115/85)
6 Bar MU
9 C2B Pull-Ups
12 Pull-ups
15 Thrusters (115/85)
6 Bar MU
9 C2B Pull-Ups
12 Pull-ups
9 Thrusters (115/85)