Archive | February 2016

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12 February WOD 

Strength: 3×5 @60% of 1rm back squat  WOD:  50 sit-ups  60 ft farmers carry 50 double unders 40 sit-ups  60 ft farmers carry 40 double unders 30 sit-ups 60 ft farmers carry 30 double unders  20 sit-ups  60 ft farmers carry 20 double unders  10 sit-ups  60 ft farmers carry 10 double unders  *extra work  […]

11 February WOD 

Strength: 7×1 hang power cleans + 1 front squat WOD: 5 min AMRAP  -10 deadlifts 275/185 -10 bar facing burpees 2 min rest  3 min ME cal row  2 min rest  5 min AMRAP  -7 hang snatch 95/65 -14 toes 2 bar  *extra work 21 weighted pull-ups 

10 February WOD 

Strength: 5-3-3-3-1-1 strict press WOD: 10 min AMRAP  3 box jumps 24/20 3 HSPU  3 KB single arm snatch 2/1.5 6 box jumps 24/20 6 HSPU  6 KB single arm snatch 2/1.5 9 box jumps  9 HSPU  9 KB single arm snatch 2/1.5 … *extra work 2000 m row TT

9 February WOD 

Strength: 7x 1 snatch grip deadlift + 1 hang power snatch + 1 OHS WOD: “Elizabeth” 21-15-9 reps of:
Clean 135/95 pounds
Ring dips *extra work 21 strict toes 2 bar 

8 February WOD 

Strength: 3×5 @60% of 1rm front squat  WOD: 5 rounds   Perform 60 seconds of work at each of the following stations (Fight Gone Bad style): -1st minute: 20m suicide sprint -2nd minute: muscle ups or CTB pull-ups  -3rd minute: KB swing (2/1.5) -4th minute: Calories on rower -5th minute: Rest *extra work 3 rounds 1 […]

5 February WOD 

Strength: 15 minutes to find a 1rm back squat WOD: 25 KB swings 2/1.5 100 double unders  75 medball cleans 100 double unders  25 KB swings 2/1.5 22 min cap

4 February WOD 

Strength: 7×1 clean WOD:  Complete as many reps as possible in 12 minutes of: -5x deadlift (185#/125#) -10x box jump (24in/20in) -10x deadlift  (185#/125#) -10x box jump (24in/20in) -15x deadlift  (185#/125#) -10x box jump (24in/20in) -20x deadlift (185#/125#) -10x box jump (24in/20in) *ETC….Every round, increase the deadlift by 5 reps, until the 12 minutes are *courtesy […]

3 February WOD 

Strength: 3-3-3-1-1 push jerk WOD: 18 CTB pull-ups  21 push jerk 115/75 14 CTB pull-ups  15 push jerk 10 CTB pull-ups  9 push jerk  *extra work 15 burpees  9 hollow rocks 12 burpees 6 hollow rocks 9 burpees 3 hollow rocks

2 February WOD 

Strength: 7×1 snatch WOD:  -7 rounds -3 rope climbs -7 over the box burpee 24/20 -3 ohs 155/105 *extra work 3 rounds  60ft farmers carry 2/1.5 12 toes 2 bar 

1 February WOD 

Strength: 15 minutes to work to a 1rm front squat  WOD: 10 min AMRAP  30 double unders  20 wallballs  10 pull-ups  *extra work  30 or 45 or 60 ghd sit-ups