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Tuesday February 21, 2017

TEAM TUESDAY & BRING A FRIEND!!
‘Battle of the Classes. For Time: ‘Deck of Cards’
Hearts: Sit-ups
Clubs: Kettlebell Swings 53#/35#
Diamonds: Burpees
Spades: 10m Shuttle Run

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Monday February 20, 2017

Strength:  Push Press: 3 x 5, across

Accessory: 2 Rounds For Quality
Max L-sit
10 Single-arm Kneeling DB Press (per arm)
15 Side Lying External Rotation (per arm)
20 Face Pull-ups
25 GHD Sit-ups
100′ Single-arm Waiter’s Walk (per arm)

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Saturday February 18, 2017

WOD
For Time
1500m row
5 Rope Climbs
‘Isabel’
5 Rope Climbs
1500m row

‘Isabel’: 30 Power Snatches 135/95

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Friday February 17, 2017

STRENGTH:  
Back Squat:
(1)  Build to a heavy 3
(2) 2 x 3 @ 90% of a
WOD
‘Karen’
For Time: 
150 Wallballs 20/14

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Thursday February 16, 2017

WOD
For Time: 
3 Rounds
50 Double Unders
15 Toes-to-bar

-rest 4 minutes- 

3 Rounds
50 Double Unders
25 Kettlebell Swings 70/53

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Wednesday February 15, 2017

WEIGHTLIFING WEDNESDAY!
For Quality and Load: 10-8-6-4-2
Bench Press
Strict Pull-ups (chest-to-bar, if possible)
Deadlift (re-set or touch-and-go)

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Monday February 13, 2017

WOD
(1) AMRAP 7
10 Clean & Jerks 135/95 
10 Burpees over bar

(2) 12 minutes to build to a max clean & jerk

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Saturday February 11, 2017

WOD
For Time: 10 Rounds
250m row
5 Burpee Box Jumps 24/20
5 Burpee Pull-ups

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Friday February 10, 2017

STRENGTH:   Deadlift: 4-1-3-1-2-1 
*the weight on the barbell will follow a ‘wave’. It will go up after the set of 4 but back down for the set of 3. Goal is to use this progression to build to a heavy single for the day, no failed reps.


WOD
For Time: 21-15-9
Deadlifts 225/155
Toes-to-bar

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Thursday February 9, 2017

WOD
Teams of 2
AMRAP 6
Bike, for calories

AMRAP 6
Double Unders

AMRAP 6
Rope Climbs

AMRAP 6
100′ Shuttle run
*one partner working at a time, no rest between stations

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