Monday 02/06/17 

WOD Hero Bowen
3 rounds for time of:
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull Ups
14 Single Arm Kettlebell Thrusters, 53/35 lbs (7 each arm)
20 Box Jumps, 24/20 in

Tuesday - 02/07/17

Reverse Tabata - 10/20 sec 5 rounds of
Tabata Ring Dip Hold (Bottom)
Tabata Wall Handstand Hold
Tabata V Up Hold
Tabata Ring Dip Hold (Top)
Tabata Plank Hold

WOD - 8 rounds, each round for time, of:
8 Kettlebell Snatch (one arm - L)s, 53/35 lbs
8 Kettlebell Snatch (one arm - R)s 53/35 lbs
8 Pull-ups
32 Double Unders

Wednesday - 02/08/17


WOD - For time:
30 Back Squats, 135/95 lbs
30 Burpees
30 Front Squats, 135/95 lbs

Post - Core/Midline Work
For time:
30 Knees To Elbows
20 Russian Twists, 20/15 lbs
10 Turkish Get Ups 53/35 lbs
20 Russian Twists, 20/15 lbs
30 Knees To Elbows

Thursday - 02/09/17

Strength - 3 Power Cleans (T&G) + 2 Front Squats + 1 Push Jerk
1-1-1-1-1-1-1

WOD For time:
For time:
Row, 1000 m
30 Pistols (Alternating Legs)s
20 Hang Power Cleans, 135/95 lbs
10 Push Jerks, 135/95 lbs
Rest 2 mins
Row, 500 m
30 Pistols (Alternating Legs)s
20 Hang Power Cleans, 95/65 lbs
10 Push Jerks, 95/65 lbs

Friday - 02/010/17

Strength - Progressive
Overhead Squat 3-3-3-3-3

WOD -  Complete as many rounds as possible in 12 mins of:
10 One Arm Overhead Walking Lunges, 53/35 lbs
10 One Arm Overhead Walking Lunges, 53/35 lbs
20 AbMat Sit-ups

 

Saturday - 02/11/17

Community WOD

Sunday - 02/12/17

Open Gym