10 Feb

Wednesday 2/10/16

SWOD: ROMANIAN DEADLIFT 2×5@55% 2×5@65% 5×3@80% WOD: EVERY 2 MIN FOR 18 MIN 7 FRONT RACK LUNGES (115/75) RX+ (135/95) 10 PUSH UPS 20 DOUBLE UNDERS (1:3)

09 Feb

TUESDAY 2/9/16

SWOD – Front Squat 2X5@55% 2X5@65% 5X3@80% WOD – 5 RFT 15 Wall Balls (20/14) 15 Pull-Ups 15 KBS (53/35)

08 Feb

MONDAY 2/8/16

SWOD – JERK 2×5@55% 2X5@65% 5X3@80% WOD – 15 MIN AMRAP 7 HANG CLEAN AND JERKS (115/75) RX+ (135/95) 15 SIT UPS

05 Feb

FRIDAY 2/5/16

SWOD: SNATCH SKILL WORK WOD: 12 min AMRAP 5 Burpees 7 Ring Dips 10 T2B/K2E 1 Squat Clean Thruster (155/105) *add 1 SCT each round*

04 Feb

Thursday 2/4/16

SWOD – OVERHEAD SQUAT 2×5@55% 2×5@65% 5×3@80% WOD – 5 RFT 10 PULL UPS 10 WALL BALLS (20/14) 10 KB SNATCH (53/35)

03 Feb

WEDNESDAY 2/3/16

SKILL WORK: DUs, Rope Climb, HSPU etc. WOD: 7 min. AMRAP 10 Box Jump Overs (24/20) 10 Push Ups 14 min. to max. DL 7 min. AMRAP 15 KBS (53/35) 7 HSPU

02 Feb

TUESDAY 2/2/2016

SWOD – STRICT PRESS 2×5@55%, 2×5@65% 5×3@80% WOD – 16 MINUTE EMOM Odd-S2OH(115/75) Even-Max Med Ball Situps(20/14) *Score=Situp Reps*

WOD

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