Monthly Archives: February 2015

2/27/2015 WOD

warm up 3 rounds 8-10 dips 8-10 squat jumps 8-10 push-ups 4 minute AMRAP with a partner Partner 1 – 10/8 cal row Partner 2 – 6 burpees Rest 1 minute 4 minute AMRAP  Partners rotate Rest 1 minute 4 … Continue reading

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2/26/2015 WOD

3×5 – Squats (front or back squats) 3-3-3-3-3 – Floor Press 5 minute AMRAP  10 push-ups  10 pull-ups Max BW Back Squats Rest 3 Minutes 10 minute EMOM 10 KB Swings (go as heavy as possible) Max Double Unders Elements … Continue reading

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2/25/2015 WOD 

warm up – Roxanne – jumping jacks and squats EMOM complete: 7 rounds (21 total minutes) 1st minute Cal Row 12/10 2nd minute: bar muscle ups 3/2 3rd minute: 1 clean+ 1 front squat+thruster 185/125# Elements WOD 10-9-8-7-6-5-4-3-2-1 SDHP  KB … Continue reading

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2/24/2015 WOD

Strength – Deadlift, work up to a heavy load 5-5-5, 3 sets of max reps of supine ring rows “Raising Grace” 30 Power clean & jerks 135/95# 20 Power clean & jerks 185/125# 10 Power clean & jerks 205/155# Elements … Continue reading

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2/23/2015 WOD

Strength – Every 2 minutes for 12 minutes – 3 full snatch at 80-85% of 1RM For time 100 double unders 6 rounds for time of 5 Shoulder 2 OH 115/75# 10 Deadlifts 115/75# 15 step ups 24/20 Elements WOD … Continue reading

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2/20/2015 WOD

For time 500 M row 25 burpees box jumps 24/20″ 40′ bear crawl x 4 15 burpee box jumps 24/20″ 40′ broad jump x 4 10 burpee box jumps 24/20″ 40′ bear crawl x 4 20 burpee box jumps 500 … Continue reading

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2/19/2015 WOD

Skill work – OHS EMOM x6 – 3 OHS/w 5 second pause at the bottom For time (20 minute time cap) 50 OHS 45/35# 100 sit-ups 30 OHS 115/85# 50 T2B 10 OHS 185/135# 20 medicine ball sit-ups 20/14# Elements … Continue reading

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