2.17.17 WOD
February 16, 2017Open WOD: 11.1 10 Minute AMRAP of 30 Double-unders 15 Power snatches 75/55
Open WOD: 11.1 10 Minute AMRAP of 30 Double-unders 15 Power snatches 75/55
2.16.17 WOD
February 15, 2017WOD: 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.
2.15.17 WOD
February 14, 2017Open 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)
2.14.17 WOD
February 13, 2017WOD: 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.
2.13.17 WOD
February 12, 2017Open WOD: 18 Minute AMRAP of: 15 Box Jumps, 24/20" box 115/75 Push Press, 12 reps (no rack) 9 Toes-to-Bar
2.10.17 WOD
February 9, 2017WOD: 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.
2.9.17 WOD
February 8, 2017WOD: 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 Clean and jerk, 18 reps 18 Toes-to-bar... This is a timed workout. If you complete the round of 18, go on to 21. If you complete 2
2.8.17 WOD
February 7, 2017WOD: 18 Minute EMOM of: 1st minute - 5 Wall Cast 2nd minute - 200/150m Row 3rd minute - 25 Box Jumps 24/20"
2.7.17 WOD
February 6, 2017Open WOD: 13.3 12 Minute AMRAP of: 150 Wall balls 20/14 lbs to 10/9' target 90 Double-unders 30 Muscle-ups
2.6.17 WOD
February 5, 2017WOD: 10-8-6-4-2 for time Ground to Overhead 135/95 Supine Ring Rows Overhead walking lunge steps 135/95 Pistols
