Archives February 2017

28
Feb

WOD 2.28.2017

  3,3,3,3,3 work up to a heavy triple Push Press (from racks – ground if light) 4 rounds every 3 minutes 400M run then Push Jerks 135#/95# for reps untill 2:30. Score = Jerk # (30 sec rest built in) 3×10 Supinated grip barbell row 3×10 banded tricep pull downs

27
Feb

WOD 2.27.2017

  12 Min to find a heavy Thruster then 3 Rounds :30 max thrusters @60% :30 rest 50 burpees 50 pull ups 50 med ball cleans 50 Hang power cleans 135/95 * EMOM 5 wallballs 20/14 (workout starts on the wallballs). Cash Out: 3x :30sec sit ups :30sec hollow body hold

24
Feb

OPEN WOD 17.1

Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Time cap: 20 minutes

23
Feb

WOD 2.23.2017

  23 Power Clean & jerk 2@60%, 2@65%, 2@70% Front Squat 3×3@65% 3 Rounds 400M Run (row if raining) 21 Russian Swings 21 Sit Ups Cash Out: Mobility and/or 800M Run

22
Feb

WOD 2.22.2017

  22 3-3-3-3-3 Bench Press AMRAP 10 Ascending Ladder 2,4,6,8…. Burpee & wallball 20#/14# Cash Out: Mobility and/or 800M Run The open is coming!

21
Feb

WOD 2.21.2017

  21 EMOM 10:1 snatch pull + 1 power Snatch – progressive as form allows 21-15-9 Power Snatch 95#/65# TTB Bar hops Cash Out:5×7 Dips rings or fixed

21
Feb

WOD 2.20.2017

  2 10 Min death by Clean & Jerk 135#/95#0 (once you fail, use the rest of the time as an AMRAP) 50 Man Makers 50#/35# EMOM 3 High box jumps Cash Out: Accumulate 120 Sit Ups & 3 minutes of a plank hold. Break up as needed

17
Feb

WOD 2.17.2017

  Open WOD 11.2

16
Feb

WOD 2.16.2017

  Go over the Turkish Get Up then: 20-30 KB Turkish Get ups (AHAP with good form) about 20 min 2 Rounds: 5 Strict Press 75/55 10 Overhead Squats 15 Push Press 20 Front Squat 25 Push Jerks 30 Back Squats Core Cash Out: 3×15 Russian twists x15 hollow body rocks

15
Feb

WOD 2.15.2017

  Warm Up: 3x’s 5 Russian Swings 5 Goblet Squats 5 Taters Accumulate 45/30 strict pull ups 4 Rounds 28 pistols 15 Power Cleans 135#/95# 9 HSPU

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