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WODs


February 20, 2019 Wednesday

Bench Press 5-5-3-3-1-1-1

5 RFT: Kettlebell Swings and Burpees


February 19, 2019 Tuesday

Round Of DT 1-1-1

1 Round of DT: 12 Deadlift +9 Hang Power Clean + 6 Push Jerk - All Unbroken * Use mats

AMRAP 12 mins: 2 Rounds of Cindy and 1 Round of DT

* Use mats


February 18, 2019 Monday

Front Squat: 2 Rep Max

AMRAP 15 mins: Handstand Push-ups, Med Ball Cleans, Sit-ups and Double Unders


February 16, 2019 Saturday

Team WOD: Chipper: Burpee Box Jumps, Toes-to-bars, Hang Power Cleans, Sit-ups, and Double Unders

* As a team of 2, alternate work/rest with your partner.


February 15, 2019 Friday

Sumo Deadlift: 3-3-3

AMReps 7 mins: Deadlifts and Lateral Burpees

* Touch and go. No drops.

Option 2: AMRAP 7 mins: Single Dumbbell Hang Clean & Jerks and Burpee Over Dumbbells

* Option 2 if you deadlifted earlier this week


February 14, 2019 Thursday

Alt EMOM 10 mins: Strict Pull-ups and Ring Dips

3 RFT: Wall Balls and Bar Muscle-ups

* Sub strict pull-ups for BMU


February 13, 2019 Wednesday

Snatch: 1-1-1-1-1

4 RFT: Rows, Push-ups and Squat Snatches


February 12, 2019 Tuesday

Sumo Deadlift: 3-3-3

Dumbbell Bent Over Row 6-6-6

* Alternate Sumo Deadlift sets with DB Bent Over Rows

AMReps 7 mins: Deadlifts and Lateral Burpees

* Touch and go. No drops.


February 11, 2019 Monday

Front Squat: 3 Rep Max

AMRAP 12 mins: Front Squats, Chest-to-bar Pull-ups and Double Unders

* Use mats


February 09, 2019 Saturday

Team WOD: 50-40-30-20-10: Row, Power Snatches and Box Jumps

* As a team of 2 complete for time, alternate work rest with your partner. Share a rower, bar, and box.


February 08, 2019 Friday

Sumo Deadlift 5-5-5

* Use mats. Touch and go, no drops.

5 RFT: Double Unders, Kettlebell Swings, and Medicine Ball Cleans


February 07, 2019 Thursday

Power Clean & Jerk 1-1-1-1

* Use mats

10-9-8-7-6-5-4-3-2-1: Dumbbell Burpees and Handstand Push-ups


February 06, 2019 Wednesday

Strict Pull-ups : 10-8-6-4-2

FT: Rows, Overhead Squats, and Muscle-ups

* Sub 2:1 C2B Pull-ups for MU


February 05, 2019 Tuesday

Front Squat: 5 Rep Max

Saved by the Barbell

* Total reps per round


February 04, 2019 Monday

Bench Press 9-7-5-3-1

3 RFT: Air Squats, Push-ups and Row