02-10-22

10-9-8-7-6-5-4-3-2-1
Close Grip Bench @50-100%BW
15 Weighted Abmat SitUps 35/25
6 Lunge Steps with Plate Pressed OH

02-09-22

Skill:
Mobility Work

WOD: 12′ AMRAP
20 Russian KB Swings
:30 R Suitcase Hold
:30 L Suitcase Hold
10 Burpees
5 Goblet Squats

02-08-22

WOD: For Time:
1000/900m Row
Then, 5 Rounds:
30 DU
20 DB Snatch, Alt. Arms 50/30
10 Goblet Squat
500/400m Row
Then, 5 Rounds:
30 DU
20 DB Push Press (5R, 5L, 5R, 5L)
10 Goblet Squats

02-07-22

Strength:
Power Clean & Push Jerk
5@50%
4@60%
3@70/75%
2@80/85%

Metcon 1. 7′ AMRAP
1 Power Clean 22/125
3 BMU

Metcon 2. 4 Rounds
10 Plate GTO 45/35
5 Plate Backsquats
20 2ct Flutterkicks

02-04-22

Team of 2-3: 15′ AMRAP
100 Wallballs
100m Run (Relay – Each Partner Runs 1x)
80 TTB
100m Relay
60 KB Sumo DL
100m Relay

02-03-22

WOD:
4 Rounds
10 Close Grip Bench
10 Tuck Ups
10 V Ups
200m Row Sprint
Then,
2 Rounds
5 Close Grip Bench
20 Flutter Kicks (2ct)
100m Row Sprint
*record fastest 200/100 rows

02-02-22

Skill:
Rope Climb

WOD: 15′ AMRAP
3 Rope Climbs
14 Weighted Box Step Overs
200m Run

02-01-22

Back squats
10@35%
8@45%
6@55%

WOD 1. Alternating EMOM x 5 Rounds
I. 4 Back squats @65%
II. 6 Russian KB Swings 88/53

WOD 2. 12′ AMRAP
25 American KB Swings 53/35
15 T Push Ups
5 Burpees

01-31-22

Strength:
Push Press
10@35%
8@45/55%
5@65/75%
*5 Strict Pull Ups After Each Set

WOD:
For Time – 3 Rounds:
500m Row
20 STO 135/95
30 Abmat Situps

01-28-22

3 Rounds
10 DB Curl & Press
10 DB Row
10 DB Pushups

WOD 1:
5 EMOM x 3 Rounds
0:00-4:00
10/8 Cal Assault Bike
20 Wallballs
30 Meball Sit Ups
Max Burpees in Remainder of Time
4:00-5:00
Rest
(Repeat x 2)

WOD 2.
4:00 to Accumulate Max DU