Archives February 2018

26
Feb

WOD 2.26.2018

For Time: 50 Burpee box jump overs 100 Double unders 30 Squat Clean Thrusters 115#/75# Core: 4 x 25 Flutter Kicks x 10 GHD Sit Ups

23
Feb

2.23.2018

  WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row

22
Feb

2.22.2018

EMOM 16 Min 1: 15/12 cal row Min 2: 6 Power cleans 135/95 Min 3: 30 Dubs Min 4: 20 Ab Mat Sit Ups Work on skils for open (muscle ups, doubles etc)

21
Feb

WOD 2.21.2018

Warm up: 4 round 30 sec bike sprint 1 min rest Progressions for Back Squat *don’t forget bailing* Backs Squat 3-3-3-3-3 (two ways to approach this- either go for current max at second round then try to surpass if or go ahap for all sets= same weight) Work on skils for open (muscle ups, doubles …

20
Feb

WOD 2.20.2018

  Tabata deadlift, 185#/125# Tabata hang power clean, 135 #/95# Tabata front squat, 85#/55# Tabata push press, 65#/45# The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises. Score = total reps

16
Feb

WOD 2.16.2018

60/40 cal bike 40 Push Press 115#/75# Rest 5 min EMOM 21: (7 Rounds) Min 1: 3 Hang Squat Sntch 115#/75# 6 HRPU Min 2: 6 CTB pull ups 20 Dubs Min3: 6 DB burpee box sep overs 20″ all

15
Feb

WOD 2.15.2018

  20 Min to work up to a moderate set of 2 OHS from rack with a 2 sec pause at bottom Amrap 18: 18 cal bike 15 wallballs 12 DB snatch 50#/35# 9 TTB

14
Feb

WOD 2.14.2018

Partner WOD: I go You go *split the reps even but change whenever you want* 100cal Row 80 Box Jumps 60 Burpees onto plate 40 Pull Ups 20 wall walks

13
Feb

2.13.2018 WOD

Strength Day : Power Clean & Push Jerk 8@70% 6@75% 4@80% 8@75% 6@80% 4@85% 2@90% Then EMOM 10: 3@75% 3×10 Stiff leg deadlifts x 10 Barbell hip thrusts

12
Feb

WOD 2.12.2018

15-14-13-12….1 Hand Release Push Ups **2 Curtis Press 115#/75# after each set (power clean Lunge R+L, Push press) Cash Out: 200 Flutter kicks

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