February 23, 2018

Strength:

OHS
5 X 5 @ 70% OF HEAVY SINGLE FROM LAST WEEK

WOD:

OPEN 18.1

February 22, 2018

Strength:

THRUSTER
5 X 5 @ 70% OF HEAVY SINGLE FROM LAST WEEK

WOD:

EMOM 18:
MIN 1: 16 DB SNATCH
MIN 2: 10 OH DB LUNGE
MIN 3: 10 DB STEP UP

February 21, 2018

Strength:

A: 3 X 5 10 NEUTRAL NARROW GRIP RING ROWS

B. CIRCUIT X 3: 15 BAND PULL APARTS + 8 BENT OVER REVERSE STRAIGHT ARM RAISES + 10 LAYING DUMBBELL PRESSES

WOD:

5 ROUNDS
400M RUN
20 WALKING LUNGES
10 AB MAT SIT UPS

February 20, 2018

Strength:

MINUTE 0 – 10: WARM UP TO 70% OF 1 RM SQUAT SNATCH

MINUTE 10 – 15 COMPLETE 10 reps @ 70% OF 1RM SQUAT SNATCH FOR TIME Rest 30 sec. and complete one more time

WOD:

AMRAP 15:
25 CAL ROW
15 HANG POWER CLEAN (115/75)
10 C2B
60 DU

February 19, 2018

Strength:

A: SUPERSET X 4: PARTNER ASSISTED PULL UP 5-10 SECOND CHIN OVER BAR HOLD + 10 PENDLAY ROWS

B: SUPERSET X 2: 10 IYT DRILL BENT OVER + 10 SCAP PUSH UP

WOD:

KAREN
150 WALLBALLS FOR TIME

February 16, 2018

Strength:

OHS
5 X 5 @ 70% OF HEAVY SINGLE FROM LAST WEEK

WOD:

6 ROUNDS
200M RUN
15 WALLBALLS (20/14)
12 ALT. DB SNATCH
9 T2B

February 15, 2018

Strength:

THRUSTER
5 X 5 @ 70% OF HEAVY SINGLE LAST WEEK

WOD:

18 MIN AMRAP
21/15 CAL ROW
18 JUMPING LUNGES
15 AB MAT SIT UPS
12 HR PUSH UPS

February 14, 2018

Strength:

A: NEUTRAL NARROW GRIP RING ROWS

B: CIRCUIT:
10 BANDED PULL APARTS
8 BENT OVER REVERSE STRAIGHT ARM RAISES
10 LAYING DUMBELL PRESS

WOD:

CHIPPER:
50 CAL ROW
40 DL (135/85)
30 BOX JUMPS
20 PUSH JERKS (135/85)
10 MU (20 BOX DIPS IF NO MUSCLE UPS)

February 13, 2018

Strength:

MINUTE 0 – 10
WARM UP TO 70% OF 1 RM SQUAT CLEAN

MINUTES 10 – 15
COMPLETE 10 REPS AT 70% OF 1RM SQUAT CLEAN FOR TIME
Rest 30 sec. and complete one more time

WOD:

12 MIN AMRAP
50 LATERAL BARBELL BURPEES
100 DU
30 CLUSTERS (115/75)

February 12, 2018

Strength:

A: MAX SET OF UB STRICT PULL UPS 

B: 3 x 5 JUMPING PULL UP WITH CONTROLLED NEGATIVE DECENT
Add weight or use a high bar to make it more challenging

C: CIRCUIT:
10 SCAP PULL UPS
8 – 10 BAND ADDUCTIONS
8 – 10 BANDED ROWS WITH PAUSE AT CHEST

WOD:

9-12-15
C2B PULL UPS
OHS (95/65)
400M RUN

15-12-9
C2B PULL UPS
OHS

Page 12 of 13« First...910111213