WOD

2.21.18

Wednesday 2.21.18   EMOM (40)  Bike @ RPE 60  5 Wall Ball Singles (20/14) & 5 Box Jumps (24/20)  8 OHS (45/35)  5 Hang Squat Clean & 5 Strict Press (45/35)

2.19.18

Monday 2.19.18   Open Test Re-Test AMRAP (20) 50 Wallball Shots, 20/14 50 Double-Unders 40 Box Jumps 40 Toes-to-Bar 30 Chest-to-Bar Pull-ups 30 Burpees 20 Power Cleans 145/100 20 Jerks 145/100 10 Power Snatch 145/100 10 Ring Muscle ups

2.16.18

Friday 2.16.18   Strength EMOM (8) 3 TNG Squat Cleans – Ascending Weight   WOD “14.3” AMRAP (8) Deadlift and Box Jump Ladder   MANDATORY POST WOD STRETCHING

2.14.18

Wednesday 2.14.18   “15.3” AMRAP (14) 7 Muscle-Ups 50 Wall Balls (20/14) 100 DU   Bike Intervals 2 min sprint w/ 2:30 rest x 3 rds.

2.13.18

Tuesday 2.13.18   Skill Handstand Walk Practice   WOD EMOM (18) 12 TTB 10 Pistols 8 Cleans (155/105)

2.12.18

Monday 2.12.18   WOD 1 “17.3” 4 min AMRAPs (Complete and move on) C2B and Squat Snatches (Ascending Weight, Decreasing Reps)   WOD 2 “Deep Sea Dumbbell DT” 15 Cal Row 12 DB Deadlift (35/20) 9 DB Hang Cleans 6 DB Push Jerks

Friday 2.9.18

Friday 2.9.18   “17.5” 10 Rds. 9 Thrusters (95/65) 35 DU   Strength Push Press 4 x 10 @ 60%

Thursday 2.8.18

Thursday 2.8.18   Strength Max HS Hold   Skill Max UB Ring Muscle-Ups   EMOM (21) 6 Ring Muscle-Ups 10 Alternating Single Leg Box Jump (24/20) – 5 Each Leg :30 GHD Russian Twist w/ Wall Ball (14/10) (This is your score)

Wednesday 2.7.18

Wednesday 2.7.18   Strength Big Clean Complex 3 UB Rds. 1 High Hang Squat Clean 1 Hang Squat Clean 1 Full Squat Clean 1 Push Press   “Megan” 21-15-9 Burpees KB Swings (53/35) DU

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