19
Feb

WOD 2.19.2019

Teams of 2: 2000M row – 5 burpee 7 Push press 115#/75# 5 burpees **partner A rows Partner B does 5/7/5 then switch until 2000M obtained.

18
Feb

WOD 2.18.2019

Snatch Push Press + OHS( 1+1) x 4 working sets.  High Hang Snatch + Hang Snatch: 5x(1+1) 21-15-9 cal bike (30-21-13 guys) Hang Squat snatch 95#/65# TTB

11
Feb

WOD 2.11.2019

Jerk Dip + Jerk + Behind the neck Jerk dip + behind the neck jerk: (1+1+1+1) x 5 sets. *from rack 60 Bar Facing Burpees50 Push Jerks 135#/95#40 Calorie Row30 Wall Ball Shots 20#/14# Cash Out: 125 Straight leg sit ups 

6
Feb

WOD 2.6.2019

5x Snatch High Pull + Snatch building 1000M Row buy in then 1-2-3-4…10 Overhead Squats 115#/75# 25 Dubs after each round ending with dubs Cash Out: 3 x 15 GHD Sit Ups x 60 sec plank hold

4
Feb

WOD 2.4.2019

100/70 cal Row 100/70 cal bike 70 Clean & Jerk 115#/75# Cash Out:3x Front Rack KB Hold Side Lunge x 7 each side 3×25 Plate behind head ab mat sit up

1
Feb

WOD 2.1.2019

“CYRUS, ELI, JANIE, LIAM AND MARY” Five 5-minute AMRAPs in 25 minutesFrom 0:00-5:0016 calorie Row16 Box Jumps (24/20 in)From 5:00-10:0016 Thrusters (75/53 lb)16 Pull UpsFrom 10:00-15:0016 Burpees16 Dumbbell Snatches (45/25 lb)From 15:00-20:0016 Mountain Climbers16 Kettlebell Swings (53/35 lb)From 20:00-25:0016 Push-Ups16 Sit-Ups

31
Jan

WOD 1.31.2019

Barbell Cycling: 21 Push Press 95#/65# 15 Push Press 115#/85# 9 Push press 135#/95# 15 Push Press 115#/85# 21 Push Press 95#/65# 4 Rounds: 75′ DB Front rack walking lunges 50#/35# 1 round Cindy (5 pull ups 10 push ups 15 squats)

30
Jan

WOD 1.30.2019

Every 2 minutes, for 20 minutes (10 sets):Power Snatch + Snatch *Sets 1-2 @ 65% of 1-RM Snatch*Sets 3-4 @ 70% of 1-RM Snatch*Sets 5-7 @ 75% of 1-RM Snatch*Sets 8-10 @ 80% of 1-RM Snatch “Death Race” For Time:5 Rounds15/10 Cal Assault Bike 10 Burpees **goal sub 5min Cash out: 125 sit ups

29
Jan

WOD 1.29.2019

5×3 Tempo front squats (3 sec decent 2 second pause at bottom) EMOM 10: 20 Dubs 1 Squat clean thruster AHAP Cash Out: 3 sets: Hip extension + single arm DB Row (at top of hip extension) (10+ 5/5 per arm) Single Leg DB Deadlifts: 3×7 each leg

28
Jan

WOD 1.28.2019

“Bird Box”Teams of 3 (30:00 Time Cap)For Time:100/70 Calorie Row75 Box Jump Overs (24/20)50 Power Snatches (95/65)15 Rope Climbs50 Power Snatches (75/55)75 Box Jump Overs (24/20)100/70 Calorie Row

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