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TWISTED TUESDAY

2/28/2017

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Wednesday, March 1

Bench Press - 90% of 1RM

WU
3@70%
3@80%
3+@90%

WOD - 3RFT
BUYIN - 5 Ring Muscle Ups
20 Wall Balls 25/16#
20 Hang Power Snatch 75/55
20 Pistols (alt)

L2
BUYIN - 5 Strict Ring Pull-ups
20 Wall Balls 20/14
20 Hang Power Snatch 65/45
20 Plate Pistols (alt)

​L1
BUYIN - 5 Ring Pull-ups
20 Wall Balls 16/12
20 Hang Power Snatch 55/35
20 Mod Pistols (alt)
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2XTHE FUN TUESDAY

2/27/2017

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Tuesday, February 28

Skill - Pistols

WOD 1 (10 min AmRap)
200m run
6 Power Clean AHAP
12 T2B
***Rest 3 min
WOD2 (10 Min AmRap)
200m run
6 Front Squats AHAP
12 Push-ups

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BIG MOTOR MONDAY

2/26/2017

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Strength - Back Squat (90% of 1RM)
WU
3@70%
3@80%
3+@90%

WOD - Open 17.1 For Time
Rx
10 DB Snatch 50/35#
15 Burpee Box Jump Over 24/20"
20 DB Snatch
15 Burpee Box Jump Over
30 DB Snatch
15 Burpee Box Jump Over
40 DB Snatch
15 Burpee Box Jump Over
50 DB Snatch
15 Burpee Box Jump Over

Scaled
Snatch 35/20#
BBJO 20" Step ups
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FRENZY FRIDAY

2/23/2017

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Friday, February 24

Open Box or Cindy

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TITANIC THURSDAY

2/22/2017

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Thursday, February 23

Strength/Skill
C&J
5x3@60%.

WOD - 12 Min AmRap

4 HSPU
8 Box Jump
12 Cal Assault

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VARIED PULL-UP WEDNESDAY

2/21/2017

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Wednesday, February 22

Strength - Deadlift (add 2-5# to 1RM...take 90%)

WU
5@65%
5@75%
5+85%

WOD - For Time
800m run
10 Weighted pull-ups (AHAP)
400m run
10 Strict Pull-ups
200m run
10 C2BPU

Scaled
Challenging Banded Strict

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OPEN PREP TUESDAY

2/20/2017

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Tuesday, February 21

Open Gym (25 Min)

WOD - Open 11.1 (10 Min AmRap) Refer to Jan 22
30 DU
15 Power Snatch 75/55
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MAGNIFICENT MONDAY

2/19/2017

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Monday, February 20
Strength - Press (add 2-5# to 1RM...take 90%)
WU
5@65%
5@75%
5+85%

WOD - For Time
21,15,9,15,21

DL 155/115
****3 Bar MU (after each set of DL)

L2
115/75
6 Mod Bar MU (after each set of DL

L1
75/35
6 Banded Strict PU (after each set of DL)

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FRIENDLY FRIDAY

2/16/2017

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Friday, February 17

PARTNER WOD

400m run MB Run 30/20#
100 Burpees
400m run MB Run 30/20#
100 Air Squats
400m run MB Run 30/20#
100 Sit-ups
400m run MB Run 30/20#
100 DU

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PURE STRENGTH THURSDAY

2/15/2017

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Thursday, Feb 16


Skill / Strength - 15 Min Open Gym



WOD - RFT (work up the ladder - score is last rd complete plus reps)
1.2.3.4.5.6.........(15 min)
RX
Strict HSPU
Strict Ring Dip
Strict PU

L2
HSPU (1 mat)
Ring Dip
Pull-up

L1
Mod HSPU
Banded Ring Dips
Jump Pull-ups

****100m run after each Rd
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