Month: February 2020

2/29/20

SATURDAY Surprise WOD: *Movements listed below Run Row Assault Bike Calories Tire Flips Rope Climbs Battle Ropes Bag Carry 100M Plate Carry 400M Plate Pinch 100M Sled Pull 100M Prowler Push GHD Sit Ups Bear Crawl/HS Walk Bench over/unders L-sit Bars

2/28/20

FRIDAY Strength: Alternating Barbell Lunges (rack) 3×20 Chipper WOD: 1 Mile Run 100 Wall Balls (20/14) 80 Sit ups 60 Step ups (24/20) 40 TTB 20 Ring Dips Post: Heel touches 3×50  

2/27/20

THURSDAY Strength (12 min): 1 Snatch +1 Hang Snatch (heavy complex) WOD: 4 Rounds for time: 10 Snatches (95/65) 15 CTB Pull Ups 50 Double Unders Post: A1:Single Arm Ring Rows 3×10 A2:Bicycle Abs 3×50

2/26/20

WEDNESDAY Strength: Deadlifts 5×5 WOD: AMRAP 15 min 9 Deadlifts (225/155) 18 Bar Facing Burpees Post: A1:Supermans 3×30 A2: Side Plank Raises 3×12

2/25/20

TUESDAY Strength: Squat Clean technique (12 minutes) WOD: 3 Rounds for time 800m Run 12 Thrusters (95/65) 24 Box Jumps (24/20) Post: Figure 4 abs 3×20 each side


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