WOD

2019 Feb 12

Teams of 2, for time:
– 400 Double Unders
– 200 AbMat Sit-ups
– 100 Hang Power Cleans, 135/95 lbs
– 50 Strict Handstand Push-ups
If doing it solo cut the reps in half
*30min timecap

2019 Feb 11

STRENGTH:
Back Squats 1-1-1-1-1-1-1
*go on every 5minutes
*5 SL table rocks/side between every other set
*10 Deadbugs + 10 birddogs between every other set

2019 Feb 9

METCON:
10min AMRAP
– 15 Power Cleans, 95/65
– 12 Front Squats, 95/65
– 9 Push Press, 95/65
5min rest
10min AMRAP
– 30 Sit-ups
– 15 Dumbbell Bench Press, 50/35 lbs
– 15 Dumbbell Box Step-ups, 50/35 lbs

2019 Feb 8

FRAN
21-15-9 reps, for time of:
– Thruster, 95/65 lbs
– Pull-up

2019 Feb 7

METCON:
Complete as many rounds as possible in 10 mins of:
– 35 Double Unders
– 7 R Arm Kettlebell Snatches, 53/35 lbs
– 7 L Arm Kettlebell Snatches, 53/35 lbs

2019 Feb 2

Teams of 2, for time:
– 200 Thrusters, 45/35 lbs
– 100 Deadlifts, 225/155 lbs
– 100 Strict Pull-ups
– 100 Strict Handstand Push-ups

2019 Jan 31

METCON:
2 rounds for time of:
– Run 1.6k
– 45 Wall Balls, 20/14 lbs
– 35 Push-ups
– 25 Deadlifts, 185/135 lbs
– 15 Knees-to-elbows
*24min time cap

2019 Jan 30

STRENGTH
Every 2min for 30mins
– 1 Hang Squat Snatch

2019 Jan 29

METCON
For time:
30 Strict Muscle-ups
*15min time cap

2019 Jan 28

METCON:
For time:
600m run
21 Clean & Jerks, 115/75 lbs
400m run
15 Clean & Jerks, 115/75 lbs
200m run
9 Clean & Jerks, 115/75 lbs
*18min time cap

2019 Jan 26

METCON:
AMRAP 8 minutes of: 
– 7 Russian Kettlebell Swings, 70/53 
– 6 Burpee Box Jump Overs, 24″/20″ 
– 3 Wall Walks
2min Rest
AMRAP 8minutes of:
– 12 DB Power Clean, 50/35 
– 12 DB Push Press, 50/35 
– 200m run
2min Rest
AMRAP 8minutes of: 
– 35 Double-unders 
– 7 Overhead Squats, 155/105 
– 14 Pull-Ups

2019 Jan 25

METCON:
For time:
9 thrusters
1,000-m row
15 thrusters
1,000-m row
21 thrusters
Men: 65 lb.
Women: 45 lb.