February 8

Posted in 2018 on February 7, 2018 by Andy

SKILL:

EMOM 10

3 HSPU + 10 PVC Pipe Strict Press

LIFT:

Dead Lift

3×3

2×2

3×1

*Build to 90%

WOD:

“””DEATH BY DIANE”””

3 Rounds (6 Min. Cap)

15 Deadlift (225/155) (205/135) (185/125)

15 HSPU

*Repeat every 6 Min. until you can’t complete the 3 rounds within the time frame.

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February 7

Posted in 2018 on February 6, 2018 by Andy

LIFT:

EMOM 9

MIN. 1-3: 3 Full Snatch + 3 OHS

MIN. 4-6: 2 Full Snatch + 2 OHS

MIN. 6-9: 1 Full Snatch + 1 OHS

*Work on BB Cycling.

**Build

WOD:

“””15.3″””

AMRAP 14

7 Muscle Ups

50 Wall Ball (20/14) (16/10) (14/6)

100 Double Unders

“*10/9″” Target.”

**Sub. MU for MU Transitions or 10 Ring Dips

February 6

Posted in 2018 on February 5, 2018 by Andy

WOD:

“””REDLINE 9″””

AMRAP 3

Bar Facing Burpees

*2 Min. Rest

AMRAP 10

Row For Calories

*2 Min. Rest

AMRAP 3

Bar Facing Burpees

*2 Min. Rest

For Time:

1 Mile Run

*Score = Calories + Toal Burpees & Mile Time.

February 5

Posted in 2018 on February 4, 2018 by Andy

SKILL:

3 Rounds (At a Walking Pace)

8 Supine BB Bent Row

10 Assisted Glute-Ham Raises

Max Effort Forearm Curls

LIFT:

EMOM 9

MIN. 1-3: 3 Full Clean + 3 Front Squats

MIN. 4-6: 2 Full Clean + 2 Front Squats

MIN. 6-9: 1 Full Clean + 1 Front Squats

*Work on BB Cycling.

**Build

WOD:

“””THE SIN”””

3 Rounds

30 Air Squats

15 C2B Pul Ups

5 Clean & Jerks (155/105) (135/95) (115/75)

February 3

Posted in 2018 on February 2, 2018 by Andy

WOD: (Teams of 2)

For Time: (22 Min. Cap)

800 M. Run

50 T2B

30 Power Snatch (135/95) (115/75) (95/65)

20 Sychronized Bar Facing Burpees

2K Row

20 Synchronized Bar Facing Burpees

30 Power Snatches

50 T2B

80 KBS (70/53) (53/44)

February 2

Posted in 2018 on February 1, 2018 by Andy

SKILL:

3 Rounds (At a walking pace)

8 Weighted Push Ups

6e Bulgarian Split Squats

6e DB Box Step Ups

LIFT:

Back Squat (Every 90 Sec.)

10 @ 40%

8 @ 50%

6 @ 60%

6 @ 70%

8 @ 50%

10 @ 40%

WOD:

“””-50″””

For Time: (12 Min. Cap)

“100 Wall Ball (20/14) 10″” (16/10) 9″””

50 Box Jump Over (24/20) (20/12)

50 HSPU

February 1

Posted in 2018 on January 31, 2018 by Andy

LIFT:

Deadlift

1 x 20 (Unbroken)

Rest 4 Min.

1 x 10 (Unbroken)

*Choose a weight for both sets that you can go Unbroken with.

**You may use different weights for both sets.

WOD:

“””RUNNING SCARED”””

AMRAP 20

1 Mile Run

55 Deadlifts (225/155) (205/135) or 50% of 1RM

*In remaining time:

Max Calorie Row

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