February 22, 2019

Skill 

10 min emom 

Even -  5 backsqaut 205/145

Odd - 50 dus 

WOD 

17 min amrap 

9 deadlifts 225/155

7 T2b 

5 bar facing burpees 

5 100ft sprints 

February 21, 2019

Skill

40-30-20-10 
Wallballs 

Abmat Situps 

WOD

15 min Cap 
3.6.9.12.15 etc 

Power Snatch 
box jump over 30/24

*250/200m row after every rd 

February 20, 2019

Skill

4 Rds

6 Strict Pullups 
8 Ring Dips 

1:00m Plank 
Farmers Carry down and back 

WOD

25 HSPU

50 Toes to bar

75 Kettlebell swings, 1.5/1

100 KB Front rack lunge steps

Challenge - 15 ponts completion 

Between you and your partner complete 100 rds of 

10 Cal Row 

15 wallballs...

February 19, 2019

Skill

Front Squat - 6x3 with 2 sec pause at bottom of every rep 

WOD
6 Rounds for time:

15 Shoulder to overhead 115/75

20 HR Pushups

25 Air Squats 

30 Double unders

Rest 1 minute between rounds

February 18, 2019

Skill 

10 min emom 

3 hang cleans + 1 jerk 

Building 

WOD

For time:
Row 750 Meters
30 Front squats 135/95
30 pull-ups 

20 front squats 
20 Chest to bar pull up
10 Front squats 
10 Muscle ups (Bar or Ring) 10 wall walks 
Row 750m  

February 15, 2019

 Skill

10 min emom 

1 snatch pull

1 hang snatch 

1 snatch 

Increasing in weight. 

Wod  

As many reps as possible in 5:00 of:
5 Bar facing burpees
5 Front squats , 185/135

Rest 3:00 then,
As many rounds as possible in 5:00 of:
7 Bar facing bupees
7 Front squats , 155/105

Rest 3:00 t...

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 

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