WOD
Tuesday 220215
WOD-
For time:
21-15-9-6-3
Calories on the rower
Thrusters 95#(65#)
Bar facing burpees
SPRINT-
5 Rounds for Time:
400m Row
12 Double KB Front Rack Walking Lunge
2 Seated Sled Pulls
Monday 220214
WOD-
Shoulder Press D6
1 x 3 @70%
1 x 3 @ 80%
1 x AMRAP @ 90%
Then,
8 Rounds for time of:
10 Power snatch 75#(55#)
3 Bar muscle ups...
Sunday 220213
WOD-
15:00 to build to a heavy to form
1 Snatch grip deadlift +
1 Snatch high pull +
1 Power snatch +
1 Overhead squat
Then,
As many rounds as...
Saturday 220212
WOD-
With a partner:
Complete the work below in any order and rep scheme you would like.
100 Squat cleans 135#(95#)
100 Calories on the bike
100 GHD sit...
Friday 220211
WOD-
Deadlift D5
1 x 5 @ 65%
1 x 5 @ 76%
1 x AMRAP @ 85%
Your percenatages are based on an increased number. The spreadsheet...
Thursday 220210
WOD-
On the 3:00 minute for 7 rounds
Row for calories 20(15)
10 Hang power cleans 115#(75#)
8 Burpees over the bar
*Rest remainder of the time
**Score is slowest...
Wednesday 220209
WOD-
4 x 500 meters on the rower or
4 x 500 meters on the ski erg or
4 x 24(20) calories on the echo bike
Rest 2:00...
Tuesday 220208
WOD-
For time:
50 Wallballs 20#(14#) 10'(9')
25 Shoulder to overhead 155#(105#)
50 Wallballs 20#(14#) 10'(9')
SPRINT-
20 Minute AMRAP:
5 DB Hang Power Cleans
10 Knees to Elbow
15 WallBalls
Monday 220207
WOD-
Shoulder Press D5
1 x 5 @ 65%
1 x 5 @ 76%
1 x AMRAP @ 85%
Your percenatages are based on an increased number. The spreadsheet...
Sunday 220206
WOD-
15:00 to build to a heavy to form complex of:
2 Snatch grip deadlift +
1 Snatch high pull +
1 Power snatch
Then,
As many rounds as possible...