Monthly Archives: February 2019

WOD for 2.19.19

Strength:

Back Pause Squats
5x8 @ 60%-70% 1RM

*Hold for 2 count at the bottom



Metcon:

21-15-9-15-21
Wall Balls (20/14)
Power Cleans (95/65)

WOD for 2.18.19

Strength:
Clean and Jerk
1) 5x2 Hang Power Cleans + 1 Push Jerk
2) 3x3 Hang Squat Cleans


Metcon:
10 to 1
Dead Lifts (225/155)
Bar Over Burpees

WOD for 2.16.19

Strength:


Metcon:
200m Run
20 Burpees
19 Power Clean (95/65)
200m Run
18 Burpees
17 Power Clean
200m Run
16 Burpees
15 Power Clean
200m Run
14 Burpees
13 Power Clean
200m Run
12 Burpees
11 Power Clean
200m Run
10 Burpees
9 Power Clean
200m Run
8 Burpees
7 Power Clean
200m Run
6 Burpees
5 Power Clean
200m Run
4 Burpees
3 Power Clean
200m Run
2 Burpees
1 Power Clean

WOD for 2.15.19

Strength:
No Lift

Metcon:
5x 3min AMRAP
3 Power Snatch (95/65)
6 HSPU
9 Body Squats

*1 minute rest between rounds*


Mobility

WOD for 2.14.19

Strength:
15min EMOM
5 Sumo Dead Lifts
5 Push-ups



Metcon:

4 Rounds
400m Run
20 Jumping Lunges
10 Push Press (95/65)
20 Sit-ups