February 14, 2019

Skill 
Backsquat 5x8 increasing in weight 

WOD - 30 Min Time Cap

10 Rounds for time:
12 Deadlift, 155#(105#)
9 Hang power clean, 155#(105#)
6 Push jerk, 155#(105#)

*After Every Rd complete 40 Double Unders 

February 13, 2019

Wednesday Partner WOD 

40 Min Cap

2500m Row
100 Burpee Box Jumps 
200 KB Swings 1.5/1
300 Air Squats
1500m Row
100 Box Dips 
200 Single Arm KB Push Press
300 Double Unders 
1000m Row

February 12, 2019

Skill 
30 Min EMOM 

1 - 250/200m Row 
2 - 20 Box Jumps 24/20

3 - :45 Sec Plank 

4 - Farmers Carry down and back x 2 

5 / 6 - 25/18 Cals on bike 

WOD 
5 Minutes to complete as many clean and jerks as you can

20 - 135/95

15 - 155/105

10 - 185/ 135

5 - 225/155

Challenge Workouts we...

February 11, 2019

Skill 

7 minutes to complete as many bear complex reps as possible 

1 clean 95/65

1 front squat 

1 s20 

1 backsqauts 

1 s2o 

Wod 

14 min amrap 

11 Russian kb swings 2/1.5

11 T2b 

22 Superman 

22 sumo deadlifts 

33 air squats 

February 8, 2019

50 wallballs 

250m row 

25 pull-ups 

250m row 

50 abmat sit-ups 

250m row 

40/200, 20/200, 40/200

30/150, 15/150, 30/150

February 7, 2019

Skill

10 Min EMOM 

4 Rds 
6 Bench Press 185/135

10 Barbell Rows 135/95

6 Strict Pullups 
6 Ring Dips (3 sec pause at the top of each one) 

WOD
3 RoundsWith a 3 minute clock:

As many rounds as possible of:

21 Sumo deadlift high pulls 75#(55#)

15 Shoulder to overhead 75#(55#)

9 F...

February 6, 2019

50 Syncro Goblet Squats 1.5/1

25 200ft Sprints (down and back = 1) *1 partner at a time

75 Single Arm Thrusters 

25 200ft Sprints (down and back = 1) *1 partner at a time

100 Hollow Rocks Each 

25 200ft Sprints (down and back = 1) *1 partner at a time

75 Single Arm Thrusters

...

February 5, 2019

Skill

10 Rds
250/200m Row 
25 Double Unders 
15 Abmat Situps

WOD 

As many reps as possible in 10 minutes of:
10 Deadlift, 135#(95#)
15 Box jump, 24″(20″)
15 Deadlift, 185#(135#)
15 Box jump, 24″(20″)
20 Deadlift, 225#(155#)
15 Box jump, 24″(20″)
25 Deadlift, 275#(185#)
...

February 4, 2019

Skill 

Squat clean + jerk 

Build in complex 

Wod 

Every minute on the minute for 30 minutes: Minute 1 = :45 Front rack hold at 65% Minute 2 = 12 handstand push ups 

Minute 3 = 6 Front squats @ 65% of 1 Rep Minute 4 = 20 DB Snatch  

Minute 5 = Rest 

February 1, 2019

Skill

5 Rds 
1 Min on 

2 mins off 

Max m on rower - keep track of your m per rd

*this does not count for challenge rowing 

WOD 

As many rounds and reps as possible in 16 minutes of:
20 Ab-mat sit-ups
40 Double unders
20 OH KB Walking Lunges 1.5/1

40 Power Wallballs

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