2/27 Skill: Snatch WOD: EMOM Kettbell Swing and Goblet Squats Odd minutes perform 10 kettlebell swings Even minutes perform 10 goblet squats
2/6 Skill: Pull-ups. Kipping and strength work. WOD: Death by power cleans. One power clean, EMOM increase one rep 135/95 Target minutes are 15. Starting the round after your failed round you owe three burpees. Add three burpees for each round you are short of...
2/25 WOD Skill: Take 15 minutes to find today’s 1 RM push press WOD: 4 min AMRAP 10 Hand release push ups 10 Push press 95/65 Rest 5 minutes 4 min AMRAP 10 Front squats 95/65 20 Situps Rest 5 minutes 4 min AMRAP 5 Hand stand push ups 10 Wallballs...
2/24 WOD 4 Rounds max rep: Body weight bench Ring dips Rest as needed WOD: 7 Rounds 10 Box Jumps 24/20 1 Sled Push 100/65 1 Clean and Jerk 85% 1RM 1 Suicide Sprint 5 Deadlift 225/155 Rest 1:30
Wod Partner wod 50-40-30-20-10 Deadlift 135/95 Wall balls 20/14 Toe to bar
Skill Turkish get – ups Wod Buy in 15 atomic sit ups 45/25 50 Thrusters 95/65 Cash out 15 ghd Situps Emom 3 burpees
Skill Jerk 5×5 75% Wod 4 RNDS 10 jerks 135/95 20 wallballs 20/14 30 kb swings 53/35 Run 200m Rest 2:30
Skill Death by double unders Emom escalating ladder 2 reps 2,4,6,8… until you can’t complete the round WOD TABATA 40 SECONDS ON 20 SECONDS OFF 4rounds Bench press 95/65 Pullups Shuttle run V-ups twists with kb...
Skill 15:00 EMOM Power clean,power clean+frontsquat, squat clean Wod 10,9,8,7,6,5,4,3,2,1 Front squat 135/95 Box jump 30/24
Skill: Back squat 10-8-6-4 @ 65-70-75-85% 1RM WOD: Share the LOVE Valentines Day Partner WOD Buy in: 1,000 meter row 50 Back squats 135/95 50 Barbell lunges 135/95 Cash out: 200 double unders Split the reps however you’d like. During the buy in, the partner not...
