Monthly Archives: February 2017

WOD: 20 Minute AMRAP of 15 Power Snatch 75/55 10 Knees to Elbows 5 Burpees

Open WOD: 11.1 10 Minute AMRAP of 30 Double-unders 15 Power snatches 75/55

WOD: 20 Minute EMOM of Even min. – 5 Strict Handstand Push-Ups 7/5″ deficit Odd min. – 16 Pistols (8 right, 8 Left) Note: good opportunity to work on form. Work on your tripod position on the HSPU and work to stay on your heels on the pistols. Make sure to do some ankle mobility.

Open WOD: 12.1  7 Minute AMRAP of Burpees 3 Minute rest Open WOD: 11.3 5 Minute AMRAP of Squat clean & Jerk 165/110 (115/80)

WOD: 4 Rounds For time  8 Back Squats 185/130 16 Deadlifts 185/130 32 Double Unders Note: you only get to use one barbell. No rack allowed.

Open WOD: 18 Minute AMRAP of: 15 Box Jumps, 24/20″ box 115/75 Push Press, 12 reps (no rack) 9 Toes-to-Bar

WOD: 7 Minute AMRAP following the rep scheme below: 135/95 pound Clean and jerk, 3 reps 3 Toes-to-bar 135/95 pound Clean and jerk, 6 reps 6 Toes-to-bar 135/95 pound Clean and jerk, 9 reps 9 Toes-to-bar 135/95 pound Clean and jerk, 12 reps 12 Toes-to-bar 135/95 pound Clean and jerk, 15 reps 15 Toes-to-bar 135/95 pound […]

WOD: For time 20 Jump Squats 20 Sit-Ups 20 Push-Ups 20 Russan Kettlebell Swings 53/35 40 Jumping Lunges (Alt) 40 V-Ups 40 Handstand Push-Ups 40 American Kettlebell Swings 53/35 15 Minute time cap.

WOD: 18 Minute EMOM of: 1st minute – 5 Wall Cast 2nd minute – 200/150m Row 3rd minute – 25 Box Jumps 24/20″  

Open WOD: 13.3  12 Minute AMRAP of: 150 Wall balls 20/14 lbs to 10/9′ target 90 Double-unders 30 Muscle-ups