TUE19FEB2019

WOD

Strength
4 Sets:
7 DB Pushup to Row
*1 rep = 1 Pushup + 1 Row with ea/arm

Conditioning
AMRAP in 8 Minutes:
20 Double Unders
3 Power Cleans (155/105)
4 Bar Facing Burpees
Rest 20 Sec

Extra

Strength
Snatch: 60/3, 70/3, 80/3, 85/3x2sets

Skill
4 Attempt to Complete AMRAP in 30 sec:
Kipping HSPU (Open Standard)
*tape the line and have someone judge you for no-reps, 1 min rest between sets

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MON18FEB2019

WOD

Strength
Clean & Jerk: 60/3, 70/3, 80/3, 85/3, 85-90/3

Conditioning
“Fran”
21-15-9:
Thrusters (95/65)
Pull-ups

Extra

Strength
Back Squat: 50/6 70/6 80/4 90/2 95/2+

Skill
Every 30 sec for 7 sets On Rings or Bar (athlete choice):
H/A Kip + Power Kip + Chest to Ring/Bar + MU
*Modify as needed to go unbroken each set. Keep movements consistent and just add power each rep as the difficulty increases

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FRI15MAY2019

WOD

Conditioning
In teams of 2, AMRAP 24:
40/36 Calorie Row
100 Double Unders
6 Rounds of “The Chief” (135/95)

1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats

Extra

Strength
Power Snatch + Snatch Balance + OHS + Hang Snatch: Build to Heavy Single

Skill
HS Walk Obstacle Course For Time
get creative, add some turns, stairs, abmats, etc.

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FRI15FEB2019

WOD

Strength
Push Jerk: 4 sets of 5 building

Conditioning
AMRAP in 5 min:
400M Run
15 Power Snatches (95/65)
Max Burpees Over Bar

Rest 3 Minutes

AMRAP in 5 min:
400M Run
12 Power Snatches (115/80)
Max Burpees Over Bar

Rest 3 Minutes

AMRAP in 5 min:
400M Run
9 Power Snatches (135/95)
Max Burpees Over Bar

Extra

Skill/Midline
For Time:
1-2-3-4-5-6-7-8 UB HSPU
10 GHD Situps to Parallel

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THU14FEB2019

WOD

Mobility
Shoulder Roll w/ Ball
Box Shoulder Stretch 2 min
Couch Stretch: 1 min e/side

Strength
3 Sets:
8 DB Z-Press (light-med)
4-6 Strict Chinups

Conditioning
20 Minutes, for Total Distance:
Row 10min
Bike 10min
*start on either

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TUE12FEB2019

WOD

For Time:

3 Rounds:
200M Run
16 Pullups | R+ C2B

Directly Into…
3 Rounds:
9 Power Cleans (115/80 | R+ 155/105)
9 Push Jerks (115/80 | R+ 155/105)

Extra

Strength
Power Clean + Push Jerk: Build to Heavy Double

Back Squat: 50/6 70/6 75/6 80/4 85/4 90/4

Weighted Pullups: Find 3RM in 5 sets

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