Monthly Archives: February 2017

WOD for 3.1.17

Strength:
5 Round Super Set
6 Bench Press @ 70% 1RM
6 Strict Chin-ups


Metcon:
12 min AMRAP
5 Toes to bar
10 Push-ups

EMOM
15 Dubs/30 Singles

WOD for 2.28.17

Strength:
Front Squats
1) 3 Round EMOM
6 Reps @ 70% 1RM

3min rest

2) 3 Round E1.5MOM
4 Reps @ 80 % 1RM

3min rest

3) 3 Round E2MOM
2 Reps @ 90% 1RM

Metcon:
10min AMRAP
10 Wall Balls (20/14)
10 Butterfly Sit-ups
10 USA KB Swings (53/35)

WOD for 2.27.17

Strength:
Clean & Jerk
1) 3x3 Power Cleans
2) 4x1 Power Clean + 2 Push Jerks

Metcon:
5 Rounds
10 Power Snatch (95/65)
10 Pull-ups

WOD for 2.25.17

Strength:


Metcon:
Slog:
Parter WOD
P1: 1200m Row
P2: AMRAP
12 Burpees
9 Power Snatch (75/55)
6 OH Squats (75/55)
--SWITCH--

P1: 1200m Row
P2: AMRAP
30 Sit-ups
20 Body Squats
10 Pull-ups
--SWITCH--

P1: 1200m Row
P2: Max DB Walking Lunges (2x35/25)

WOD for 2.24.17

Strength:
Mobility


Metcon:

17.1
For time
10 DB Snatch
15 Burpee Box Jump Overs
20 DB Snatch
15 Burpee Box Jump Overs
30 DB Snatch
15 Burpee Box Jump Overs
40 DB Snatch
15 Burpee Box Jump Overs
50 DB Snatch
15 Burpee Box Jump Overs