WOD
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Feb 11th, 2018

Category: WOD
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MONDAY 02/12/18

“BASLINE INTERVAL TEST”
Every 5 minutes, for 20 minutes (4 sets) for times:
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Ball Shots (20/14)

Feb 9th, 2018

Category: WOD
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SATURDAY 02/10/18

AMRAP 20
TEAMS OF 2 – ALTERNATE FULL MOVEMENTS
21 WALLBALLS (20/14)
15 PULL UPS
9 THRUSTERS
15 BOX JUMPS (24/20)
21 KB SWINGS (53/35)

PARTER 1 WILL COMPLETE 21 WB’S, PARTNER 2 WILL COMPLETE 15 PULL UPS, ETC.

Feb 8th, 2018

Category: WOD
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FRIDAY 02/09/18

A.
Three rounds for time of:
10 Power Cleans (135/95)
50 Double-Unders
Rest until relatively recovered, and then…
B.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

Feb 7th, 2018

Category: WOD
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THURSDAY 02/08/18

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 4-6 reps @ 20X1
Followed by…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ 90% of today’s heaviest set
B.
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 12-15 Toes to Bar
Minute 3 – 10-12 Stationary or Ring Dips
Minute 4 – 15-20 Push-Ups
Minute 5 – Rest

Feb 6th, 2018

Category: WOD
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WEDNESDAY 02/07/18

Every 6 minutes, for 24 minutes (4 sets) for times:
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)