Monthly Archives: February 2015

WOD for 2.28.15

Strength:


Metcon:
400m run
10 Burpees
30 KB Swings (53/35)
10 Burpees
400m run
10 Burpees
30 Box Jumps (24"/20")
10 Burpees
400m run
10 Burpees
30 Pull-ups
10 Burpees
400m run
10 Burpees
30 Thrusters (95/65)
10 Burpees
400m run

WOD for 2.26.15

Strength:
3 Round, 5 Min EMOM
2 Minutes Rest Between Rounds
1 Hang Power Clean
1 Jerk

Metcon:
15 Minute AMRAP
10 Walking Lunges (45/35)
15 KB Swings (53/35)
20 Double Unders

WOD for 2.25.15

Strength:
Sumo Dead Lifts
5x8
Increasing Weight with each set

Metcon:
1 to 10
Dead Lift (185/155)
Push-ups
Plate Sit-ups (35/25)

WOD for 2.24.15

Strength:
Behind the Head
Satch Grip Push Press
6x5
Low to Moderate Intensity

Metcon:
15 min AMRAP
9 pull-ups
7 box jumps
5 Hang Power Cleans (95/65)