Month

February 2019
07
Feb

FRIDAY WOD

February 7, 2019
February 8, 2019 Strength: Deadlift5 sets of 5 (Progressive Loading)*Build to a Heavy set of 5 – must be Touch & Go. Metcon: (For time)42 Push ups21 Power Cleans (135/95) (Rx+ 155/105)30 Hand Release Push ups15 Hang Power Cleans (135/95) (Rx+ 155/105)18 Ring Push ups9 Squat Cleans (135/95) (Rx+ 155/105)
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06
Feb

THURSDAY WOD

February 6, 2019
February 7, 2019 Metcon:20 minute AMRAP20 Wall Balls (20/14)20 Sumo-Deadlift High Pulls (75/55)20 Box Jumps (20″)20 Push Press (75/55)20 Calorie Row Accessory/Skill Work:5×5 Strict Dips*Complete a 10 Toes-to-Rings after each set.
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05
Feb

WEDNESDAY WOD

February 5, 2019
February 6, 2019 Strength: Power Snatch3 Rounds of :30 on/:30 off Power Snatches @ 95/65 (Rx+ 115/75)Rest 1:003 Rounds of :30 on/:30 off Power Snatches @ 115/75 (Rx+ 135/95)Rest 1:003 Rounds of :30 on/:30 off Power Snatches @ 135/95 (Rx+ 155/105) Metcon:Every 3:00 x 5 Rounds:5 Snatches* (135/95)5 Thrusters (135/95)5 Bar Facing Burpees*Snatches can be...
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04
Feb

TUESDAY WOD

February 4, 2019
February 5, 2019 Metcon:30 minute EMOM (5 Rounds)1. 1 Peg Board Ascent or 6 Strict Pull ups2. 10 Kettlebell Swings (70/53)3. 50 Double Unders (100 Single Unders)4. 6 Back Squats (from the rack) (225/155 or roughly 55-60%)5. 12-15 GHD Sit ups6. Rest*The ideal working time for each minute should be between :40-:50. If it starts taking the...
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03
Feb

MONDAY WOD

February 3, 2019
February 4, 2019 Strength: Barbell Cycling3 Rounds of:10 Power Cleans10 Front Squats10 Push Jerks*Rest 1:30 between rounds.Round 1: 185/125Round 2: 155/105Round 3: 135/95*Front Squats and Push Jerks must come from floor. Metcon:10 minute AMAP8 Kettlebell/Dumbbell Clean & Jerk (4/4/) (50-53/35)10 Box Jump Overs12/10 Calorie Bike
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02
Feb

SUNDAY WOD

February 2, 2019
February 3, 2019 Rest Day. Sit back and enjoy your weekend and the Super Bowl.
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01
Feb

SATURDAY WOD

February 1, 2019
February 2, 2019 A. 10 minute AMRAP:Team Sled Push + Ski Erg100ft Alternating Sled Push*One team member must be on ski erg at all times. B. Partner WODFor Time:75 Hand-Release Push ups50 Deadlifts (205/145)25 Burpee Wall Overs 50 Back Squats (205/145) – Partner holds 2 Kettlebells (53/35 x 2)25 Burpee Wall Overs50 Deadlifts (205/145)75 Hand-Release...
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