Tuesday, February 21, 2017

Wednesday 2/22/17

Warm Up
Dynamic Warm up

Strength
EMOM x 12 mins 
5 TTB and 10 KB Snatch

WOD
21-15-9
Wallballs
KBS

Cal Row

Monday, February 20, 2017

Tuesday 2/21/17

Warm Up
Squats
Press
Mountain climbers
Good mornings

WOD
5 Rounds
1 Clean 135/95
2 Thrusters
3 Snatch
4 Push Press
5 Front Squats
6 Deadlifts

*must use same weight throughout

Stamina
400m Run for time x 2

Sunday, February 19, 2017

Monday 2/20/17

Warm Up
Banded squats
 Calf stretch
 Ring Rows
 Singles
 Walking lunges

Strength
Back Squat (20 mins)
3x60, 3x70, 2x80, 2x85/90 1x95 - Rest 2 mins

WOD
3 Rounds 
10 push ups
10 KBS (55/35)
200m Run

Friday, February 17, 2017

Saturday 2/18/17

                         TEAM WOD

20 min. AMRAP

In Teams of 2 
3 Burpees
5 hand release Push ups
7 V-ups
9 Squats

Thursday, February 16, 2017

Friday 2/17/17

Warm Up
Sit ups
Thrusters
Bear Crawl
Spiderman walk


Strength
EMOM x 10 mins
1 Bear Complex @ 60% thruster max

WOD
15 min get as far as you can
10 OHS (105/75)
10 TTB
20 OHS
20 TTB
30 OHS
30 TTB 
etc.....

Wednesday, February 15, 2017

Thursday 2/16/17

Warm Up
Kip Swing
Forearm stretch
Lunges 
Push Press
200m Row

Strength
Reverse Tabata - working 10 sec/rest 20 sec
L sit hold
Bent Arm Hang (Chin over bar)
*After 8 rounds of both movements do max dead hang from rig

WOD
For Time:
40 Thrusters (75/55)
10 cal Row
30 Thrusters
12 cal Row
20 Thrusters
14 cal Row
10 Thrusters
16 cal Row

Tuesday, February 14, 2017

Wednesday 2/15/17

Warm Up
"Tabata"
Air Squats
Good mornings
Plank hold

Strength
Single leg squat with KB in each hand and foot behind you on a box
5 each leg every 90 secs for 9 mins = 6 Rounds


WOD
"Donny" HERO WOD
21-15-9-9-15-21

Deadlifts (225/155)
Burpees