Monday 02/20/17 

Strength: Every 2 mins for 10 mins: Deadlift
3 Deadlifts, 75% 1RM

WOD: Complete as many rounds as possible in 20 mins of:
10 KB/DB Farmer Carry Walking Lunge Steps
10 Pull-ups
10 One Arm Snatch (Alternating)s
10 AbMat Sit-ups
Run, 200 m

Tuesday - 02/21/17

Strength: Push Jerk : 15-12-9-6-3 at 125/85 lbs
*scale to go unbroken on each set
*rest as needed between sets
*10 minute time cap

WOD For time:
Run (medicine ball), 30/20 lbs, 800 m
-- then --
5 rounds of:
2 Rope Climbs
3 Wall Climbs
10 GHD Sit-ups
-- then --
Run (medicine ball), 30/20 lbs, 800 m
 

 

Wednesday - 02/22/17
 

Strength: Overhead Squat 5x5
Use the same weight for each set.
Rest as needed between sets.

WOD -  3 rounds for time of:
Row Calories, 1 min Reps
Burpee, 1 min Reps
Thruster, 75/55 lbs, 1 min Reps
Box Jump, 1 min Reps
Rest, 1 min

Thursday - 02/16/17

WOD - For time:
Grace - 30 Clean & Jerks, 135/95 lbs
Rest 5 mins or equal time from Grace
-- then --
3 rounds of:
8 Toes-to-bars
8 Ball Slams

Friday - 02/17/17

Skill: Flight Simulator - Double Unders
10-20-30-40-50-50-40-30-20-10 reps of:
Double Unders (Unbroken)s
OR 5mins of practice

WOD: 21-15-9 reps, for time of:
Kettlebell Swing (American), 55/35 lbs
Push-up (hand release)
Kettlebell Goblet Squat, 55/35 lbs

Saturday - 02/25/17

8:00 am - 10:00 am The OPEN Games WOD - You will have assigned Heats (please see FB)
The Community WODs are postponed till April.

10:00 AM Challenge Class

Sunday - 02/26/17

Open Gym