Thursday, February 15
SKILL - GOAT Work Open WOD 13.1 - 17 Min AmRap 40 Burpee 30 Snatch 75/45 30 Burpee 30 Snatch 135/75 20 Burpee 30 Snatch 165/100 10 Burpee 30 Snatch 210/120
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Wednesday, February 14
Strength - Front Squat (5 Min Setup & Warmup) 10 Min EMOM x 3 Reps @ 70% WOD - (10 Min AmRap) Rx 4 Man Makers 90/60 8 DB Latersl Hops 16 DB Walking Lunge L2 4 Man Makers 70/40 8 DB Latersl Hops 16 DB Walking Lunge L1 4 Man Makers 50/20 8 DB Lateral Hops 16 DB Walking Lunge Monday, February 12Strength - Deadlift
(8 Min EMOM) 3 Touch & Go @ 60% WOD - 15.4 (8 MIN AmRap) 3 HSPU 3 Cleans 185/125 6 HSPU 3 Cleans 9 HSPU 3 Cleans 12 HSPU 6 Cleans 15 HSPU 6 Cleans 18 HSPU 6 Cleans 21 HSPU 9 Cleans Etc....following same pattern Friday, February 9
Skill - GOAT Work WOD - 20 Min AmRap 10 Cal Assault 20 KBS 53/35 10 Pistol (alt) 20 MBSU 25/16 250m Row Thursday, February 8
Skill - Ring MU / Progressions WOD - 10 Min EMOM 1 PC ((AHAP) 5 Burpee Over Bar Rest 3 Min WOD - 5 Min AmRap DU Wednesday, February 7
Strength Squat Clean - 5 Min EMOM (2 @ 75%) Push Jerk (out of rack) - 5 Min EMOM (2@75%) WOD - (For Time) Rx - Heavy Fran 15.12.9 Thrusters 135/95 Strict Pull-up L2 - Regular Fran 21.15.9 Thrusters 95/65 Pull-ups L1 - Mod Fran 21.15.9 Thrusters 75/45 Banded Strict PU Tuesday, February 6
Skill - HS Walk / Free HS Hold / HSPU OPEN WOD - 11.2 (15 Min AmRap) 9 Deadlifts 155/100# 12 Pushups 15 Box Jumps 24/20” Monday, February 5
Strength - 10 Min EMOM 2 Back Squats @ 75% WOD - 10 Min Ladder 1.2.3.....keep climbing Ring MU Power Clean - 185/135 L2 Jump Ring MU Power Clean - 145/95 L1 Jump C2B Power Clean - 105/55 Friday, February 2
Skill - MU / Progression Partner WOD 50 T2B 100 Cal Assault 100 KBS 53/35 100 KB Front Rack Walking Lunge 100 Russian Twist 100 Cal Assault 50 T2B ***split equally ***same KB for all movements ***non working partner holds KB during Assault & T2B |
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