Saturday February 21, 2015
We gotta partner WOD at 10AM for ya! Come join in the fun 🙂 Strength: Spend 15 minutes working up to a 5RM touch-and-go Snatch (power OR squat) WODAMRAP 20 – Teams of 221 Wallballs (20/14)15 Calorie Row9 Deadlifts (225/155)*Complete full round before switching partners
Friday February 20, 2015
Strength: EMOM 12 – 2 Clean & Jerks, start with approx. 75# under your 1RM; add 5-10# every minute WOD15-12-9Thruster (115/80)Chest to Bar Pull-Ups-right into-15-12-9Burpee Box Jump (24/20)Squat Clean (115/80) Cool Down:5 minutes of foam rolling
Thursday February 19, 2015
Conditioning: Row 1200m WODAMRAP 154 Strict Pullups4 Strict Handstand Push-ups (sub strict BB presses if you don’t have HSPUs)8 KB Swings (70/53) Cool Down:Row 400m slowly
Wednesday February 18, 2015
Strength: Spend 12-15 Minutes working to a 5RM Back Squat WOD5 Rounds of:Min 1: 7 Back Squat from a rack (70% of 5RM)Min 2: 25 Abmat SitupsMin 3: 150ft Shuttle Sprint for time (length of gym x3) Cool Down:Hip MOB
Tuesday February 17, 2015
Strength: 5×3 Front Squat (work up to a 3RM) WODAMRAP 20 in Teams of 275 Wallballs (20/14)60 Box Jumps (24/20)45 Chest to Bar Pull-Ups30 Power Cleans (135/95)15 Muscle Ups (OR 30 Ring Dips if you don’t have MUs)*Split Reps as Neededm 1 partner works at a time Cool Down:15 Strict T2B