Month: February 2016

Strength: Bentover Row, 4×8, Every 90 seconds WOD: 25 Min AMRAP  200 Meter Run 25 HRPU 25 ABMAT Sit Ups 25 Slam Balls (50/30) Shoutouts:

Strength: Clean and Jerk, 5×5, Every 2 minutes WOD: 5RFT  50 Double Unders 8 Strict Pull Ups 6 S2O (55% 1RM) 4 Cleans 2 Hang

Bootcamp Mason Twist Rope Slam Dips Curls Ball Push Ups Bench Row SSJ 1 min max burpee -everyone 30:20 1x 30:20 2x 20:20 2x  

Strength: S2O, 5×5, every 2 min, Off Racks WOD: 5RFT 75 Double Unders 8 Deadlifts (225/185) 16 DB. Snatch (50/35) 24 ABMAT Sit Ups 3

Strength: Death By Squat Clean @70%. 1, 2, 3, 4…10 (record when you fail)   Repeat from 2.1.16 WOD: Chipper 20 Power Clean (135/95) 30 OHS

Skill: Pistol WOD: 20 MIN Partner AMRAP 20 Cal Row 15 Alt Pistol (1 for 1) 10 T2B *Switch after every movement Shoutouts: None Box News:

Strength: Bentover Row, 4×8, Every 90 Sec WOD: Ladder 10-9-8-7-6-5-4-3-2-1 25 min on the clock: Chest to Bar Pull Ups Box Jumps (24/20) Floor Press

Strength: Front Squat, 4×8 @55%, 1 Sec Pause in the Hole, Every 90 Sec WOD: For Time 25 Min on the Clock (15-12-9-6-3) Thrusters (95/65)

Plank Jacks WJR Hip Band Walk KB SDHP Renegade Push Up Burpee Tire Flip Rower 20:20 30:20 (2x) 30:20 (2x) Shoutouts: Box News: Want to

Strength: Deadlift, 80%, 4×5, every 2 min WOD: Fight Gone Bad  Rope Climb Rower – Cal Slam Ball HRPU Alt. DB. Snatch (50/35) 3 rounds