Monthly Archives: February 2019

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

WOD for 2.13.19

Strength:
1) 5x10 Pendlay Rows

2) 5x5 Strict Pull-ups



Metcon:

100 Double Unders
20 Pull-ups
80 Double Unders
15 Pull-ups
60 Double Unders
10 Pull-ups
40 Double Unders
5 Pull-ups
20 Double Unders

WOD for 2.12.19

Strength:
20min E2MOM
8 Back Squats @ 60% 1RM



Metcon:

5 Rounds
10 Front Squats (135/95)
15 Box Jumps
20 Lateral Bar Hops

WOD for 2.11.19

Strength:
Snatch
1) 4x 1 Hang High Pull + 1 Hang Power Snatch
2) 3x 1 Hang Power Snatch + 1 Hang Squat Snatch




Metcon:

Death by Clean and Jerk (135/95)
Buy Out: 50 Burpees
*1 rep the first minute, 2 reps the second minute, 3 the third, etc. Once you fail to complete the round that you are on, your workout is done and you can start your buy out of 50 burpees

WOD for 2.9.19

Strength:


Metcon:
Slog:
20min Ascending Rep Ladder
2, 4, 6, 8, 10....
Power Cleans (135/95)
Bar Over Burpees
Sit-ups

5 Minutes Rest

30-20-10
Front Squats (95/65)
Double Unders