Archive | February 2015

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13 February WOD

5 rounds :30 wallball :30 rest Strength/WOD: Front squat 10-10-10-10-10 reps *extra work 21 ring dips 21 ring push-ups 21 knees to elbows *unbroken is optimal

12 February WOD

Strength: 15 min to work to a heavy single clean and jerk WOD: 5 rounds for time of: 115-lb. hang power clean and jerks, 12 reps 115-lb. thrusters, 9 reps 115-lb. power snatches, 6 reps

11 February WOD

Strength: EMOM for 7 min 5 reps @75% of 1rm thruster WOD: Deadlift 10-10-10-10-10 reps *Extra: 21 pullups *unbroken if possible 21 toes 2 bar *unbroken if possible 21 HSPU *unbroken if possible

10 February WOD

Strength: 15 minutes to work to a heavy single snatch WOD: For time: 15-foot L-sit rope climb, 4 ascents 15-foot legless rope climb, 8 ascents 15-foot rope climb, 12 ascents Or 4 rounds of: 2 minutes of triple-unders 2 minutes of burpees Or Complete as many rounds and reps as possible in 15 minutes of: […]

9 February WOD

Strength: 5×3 front squat WOD: 4 rounds of: 3 minutes of rowing 1 minute of muscle-ups

4 February WOD

Strength: Power clean 3-3-3-3-3 reps Front squat 2-2-2-2-2 reps Squat clean 1-1-1-1-1 reps

3 February WOD

Strength: 4×1 @75-80% of 1rm snatch 4×1 @85-90% of 1rm snatch WOD: 5 rounds, each for time, of: 20 chest-to-bar pull-ups 30 wall-ball shots, 20/14-lb. ball 40 push-ups Rest precisely 3 minutes between each round.

2 February WOD

Strength: 5×10 back squat WOD: 20 min of skill work Or 3k row