17 Feb

WEDNESDAY 2/17/16

SWOD: Snatch Skill Work 8 min. EMOM 1 High Hang, 1 Mid-Hang, 1 Full WOD: 5 RFT 10 Pull-Ups 7 Burpees 5 Hang Snatches (95/65) Rx+(135/95)

15 Feb

MONDAY 2/15/16

SWOD: Back Squat 1×5@60%, 1X5@70% 5×3@80% WOD: 10 min. AMRAP 10 Box Jumps 15 Push Ups 5 Squat Cleans Rx(155/105) Rx+(185/115)

13 Feb

SATURDAY 2/13/16

Partner WOD: For Time 50 – 40 – 20 – 10 Med Ball Sit-Up Toss Box Jumps (24/20) Pull-Ups

12 Feb

FRIDAY 2/12/16

SWOD: Back Squat 2X5@55%, 2X5@65%, 5X3@80% WOD: 12 min. AMRAP 10 HSPU 12 Goblet Squats (53/35) 10 KB Snatch (53/35)

11 Feb

THURSDAY 2/11/16

SWOD: Clean Skill Work WOD: 10 – 1 For Time T2B/K2E Push Press (95/65) *end each round with 5 bar over burpees*

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)

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