Saturday, February 11, 2017
AMRAP in 18 minutes of:
15 Box jumps (24″/20″)
12 Push press (115#/75#)
9 Pull ups
Thursday, February 9, 2017
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Wednesday, February 8, 2017
Strength
Thruster / Push jerk / Split jerk
Conditioning
For time:
50/40 Calorie assault bike
5 Rope climbs
100/80 Calorie row
10 Rope climbs
Tuesday, February 7, 2017
Max rounds in 4 minutes of:
3 Power snatch (135#/95#)
6 Push-ups
9 Pistols (each leg)
Rest 2 minutes. Repeat for a total of 5 cycles.
Sunday, February 5, 2017
AMRAP in 12 minutes of:
9 Bar facing burpees
7 Hang power cleans (135#/95#)
5 Muscle ups
Saturday, February 4, 2017
Partner WOD
3 Rounds for time of:
60 Wall ball (20#/14#)
60 Double unders
60 KB swings (53#/35#)
60 Double unders
Thursday, February 2, 2017
2 Rounds for time of:
21 Overhead squats (75#/55#)
21 Chest to bar pull ups
21 Power snatch (75#/55#)
21 Bar facing burpees
