W.O.D.

Monday 2/11

STRENGTH:
EMOM
Hang Snatch
Sit Ups

WOD:
14 Minute AMRAP:
x Power Snatch (95/65)
8 Back Squats (95/65)
8 Back Rack Lunges (95/65)
x = Round you are working on

Saturday 2/8

Partner WOD:
160 Hang Cleans (95/65)
Run 250 m (Together)
100 Deadlifts (95/65)
Run 250 m (Together)
60 Power Cleans (95/65)
Run 250 m (Together)
40 Back Squats (95/65)
Run 250 m (Together)
20 Thrusters (95/65)
Run 250 m (Together)

Split Reps Evenly, Run together !!!

Friday 2/8

WOD:
5 Rounds:
10 KB Swings (53/35)
10 HRPU’s
10 Box Jumps (24/20)
10 Ring Rows
10 Ring Dips

Thursday 2/7

STRENGTH:
Bench Press
D/bell Curls

WOD:
16 Minute AMRAP:
20 Double Unders
12 OH Plated Lunges (45/25)
6 Pull-Ups
Run 100 m

Wednesday 2/6

STRENGTH:
Power Snatch

WOD:
24 Minute of :30 on / :30 off
Barbell Push-Ups
Hang Snatch (95/65)
Back Squat (95/65)
Toes 2 Bar

Tuesday 2/5

STRENGTH:
EMOM
Back Squat
Push-Ups

WOD:
15 Minute AMRAP:
2 Rope Climbs
8 Burpees
10 Push Press (95/65)
12 Wall Balls (20/14)

Monday 2/4

30 Minutes of:
In teams of 3-4 people:
Station 1 : Row 120/150 m
Station 2 : 10 Bench Press (155/105)
Station 3 : 10 Goblet Squats
Station 4 : 12 Sit-Ups

Sunday 2/3

Partner WOD:
18 Minutes of:
10 Thrusters (115/85)
20 Burpees O/ Barbell
30 Med Ball Sit-Ups (Together)
40 Wall Balls (20/14)
50 Double Unders or 100 singles (each/together)

Split reps evenly!! MB Sit-Ups done together, jump rope at the same time

Saturday 2/2

PARTNER WOD:
21 Minute AMRAP:
100 KB Swings (53/35)
50 Front Rack Lunges (95/65)
10 Wall Walks
Run 250 m (Together)

Split Reps Evenly !! One partner works while one partner rests.

Friday 2/1

WOD:
*For Time:
35 Clean & Jerks (135/95)
* 3 Burpees at the top of every Minute