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WOD: Thursday 2/7/19

WOD: Thursday 2/7/19

Snatch Complex
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch

Record Final Weight

“Randy”
For Time:
75 Power Snatches (75/55)

WOD: Wednesday 2/6/19

WOD: Wednesday 2/6/19

Tempo Pausing Back Squat
5 Sets of 2

7 Seconds Down. 3 Second Pause.

“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

WOD: Tuesday 2/5/19

WOD: Tuesday 2/5/19

“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

WOD: Monday 2/4/19

WOD: Monday 2/4/19

“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

WOD: Sunday 2/3/19

WOD: Sunday 2/3/19

“Turtle Neck”
5 Rounds:
12 DB Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Strict Handstand Push-ups

WOD: Saturday 2/2/19

WOD: Saturday 2/2/19

“Bird Cage”
30 min cap
Teams of 3
For Time:
100/70 Calorie Row
100 Box Jump Overs (24/20)
50 Power Snatches (115/80)
15 Rope Climbs
50 Power Snatches (95/65)
100 Box Jump Overs (24/20)
100/70 Calorie Row

WOD: Friday 2/1/19

WOD: Friday 2/1/19

Hang Squat Clean
Build to a Heavy Single

“Top Down”
For Time:
50 Burpees
40/30 Calorie Row
30 Hang Squat Cleans (115/80)

WOD: Thursday 1/31/19

WOD: Thursday 1/31/19

“No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops
12 Shuttle Sprints
6 Deadlifts

Build in Loading on the Deadlift

WOD: Tuesday 1/29/19

WOD: Tuesday 1/29/19

“Lay up”
50-40-30-20-10:
Double Unders
AbMat Sit-ups

Directly Into…

5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

WOD: Monday 1/28/19

WOD: Monday 1/28/19

Push Jerk
Build to a Heavy set of 3

“Go Fish”
For Time:
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

WOD: Sunday 1/27/19

WOD: Sunday 1/27/19

“Under Fire”
For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups

WOD: Saturday 1/26/19

WOD: Saturday 1/26/19

“Road Kill”
Teams of 3
AMRAP 25
15 Dumbbell Hang Clean and Jerk (Left Arm)
15 Dumbbell Hang Clean and Jerk (Right Arm)
30 Alternating Dumbbell Power Snatches
30 Chest to Bar Pull-ups
45/35 Calorie Row

*Dumbbell weight 50/35

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