WOD

Monday 2/18/19

STRENGTH Front Squat with a 2 Count Pause: 1RM. Rest 2:00 – pause for a 2 ONE Thousand at the bottom. METCON For time: 15 Power Cleans (135, 95) 21 C2B Pull-ups 12 Power Cleans (155, 105) 15 C2B Pull-ups 9 Power Cleans (185, 125) 9 C2B Pull-ups 14:00 Cap Rx+:(155,...

Friday 2/15/19

STRENGTH Close Grip Floor Press: 3RM. Rest 2:00 METCON for time: ”Buy in” 100 Ft. Handstand Walk or 60s of total Handstand Hold Then, 30-20-10: DB Push Press (50s, 25s) Barbell Curls (50s,25s) T2B Then, ”Cash-out” 200 Meter Single Arm OH KB Carry (100m each) *Athlete...

Thursday 2/14/19

STRENGTH 1) Sumo Deadlift against a band: 10 x 2 @80% of Last Monday, every 60s. 2) Seated Dynamic Vertical Jumps: 20 Jumps. Rest 60s. METCON ”Karen” For time: 150 Wall balls (20, 14) (10’, 9’) L2: (14, 10) L1: (10, 8) (100 Wallballs) 11:00 Cap *Run two heats and have...

Wednesday 2/13/19

METCON AMRAP 26 with a partner: 30 Hang Power Cleans (135, 95) 60 Calorie Row 120 Double Unders *One person works. Split as desired. L3: (115, 75) L2: (95, 65) (Double Under Attempts) L1: (75, 55) (Single Unders x 2) *Alternate Options for 60 calorie Row: 400 Meter...

Tuesday 2/12/19

STRENGTH Speed Push Press against single strand band: 6 x 3 @55-60% of last Friday, every 60s. METCON 8 RFT: 10 Pull-ups 10 Push-ups 10 Abmat Sit-ups 10 Air Squats 20:00 Cap Rx+:(C2B Pull-ups) L2: (6 Rounds) (Band Assisted Pull-ups) (Box Push-ups) L1: (4-5 Rounds)...

Monday 2/11/19

STRENGTH Back Squat: 5RM. Rest 2:00 METCON EMOM 10: ODD Minutes: 10 Deadlifts (225, 155) EVEN Minutes: 10 Bar Facing Burpees Rx+:(12 Reps of each Movement/Same loading) L3: (185, 125) L2: (155, 105) (8 Bar Facing Burpees) L1: (135, 95) (6-8 Regular Burpees)

Friday 2/8/19

STRENGTH Push Press: Build to a 3RM. Rest 2:00 *Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets. METCON AMRAP 15: 2 Wall Climbs 6 Knees to Elbow 400 Meter Run L3: (Knee raises) L2:...

Thursday 2/7/19

STRENGTH Sumo Deadlift against a band: 8 x 3 @75% of Monday, every 60-90s. METCON ”Under Pressure” For time: 21-15-9 Thrusters (95, 65) Burpee Box Jumps (24, 20) *8:00 Cap L3: (75, 55) L2: (65, 45) (20, 15) L1: (55, 35) (Regular Burpees/no box)

Wednesday 2/6/19

METCON EMOM 30: Minute 1: 40s of Plate Push (45, 25) (or moderate weight sled-push) Minute 2: 40s of KBS (53, 35) Minute 3: 100 Ft. Heavy Farmer Carry Minute 4: 40s of SDHP (53, 35) Minute 5: 40s of Walking Lunges BW Minute 6: Rest Rx+:(KB Snatches in Place of...

Tuesday 2/5/19

STRENGTH Strict Pull-ups Clusters, shoulder width grip: 5 x 2.2.2 (10s). Rest 2:00. METCON 5 RFT: 20 Push-ups 20 Barbell Rows (95, 65) 20 Abmat Sit-ups 20 Push Press (95, 65) Rx+:(Start each round with 5/3 Ring Muscle-ups) L3: (75, 55) L2: (Box Push-ups) (65, 45) L1:...

Monday 2/4/19

STRENGTH Sumo Deadlift against a band: 1RM. Rest 2:00 METCON ”Southie” For time: 45 Deadlifts (155, 105) 30 Hang Power Cleans (155, 105) 15 Squat Cleans (155, 105) L3: (135, 95) L2: (115, 75) L1: (95, 65) *10:00 Cap Beginner Option: AMRAP 8: 8 Deadlifts (135, 95) 8...

Friday 2/1/19

STRENGTH Bench Press: 1RM. Rest 2:00 METCON 5 RFT: 10 T2B 10 S20H (135, 95) 200 Meter Run Rx+:(155, 105) (21/18 Calorie Assault Bike or Ski Erg in place of Run) L3: (115, 75) L2: (Knee Lifts) (95, 65 Push Press) L1: (20s Elbow Plank each round) (DB Push Press, neutral...

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