Month: February 2018

Strength/Skill: Clean Ladder 10 @ 50% 8 @ 60% 6 @ 70% 4 @ 80% 2 @ 90% For Time – record your score then,

Strength/Skill: Snatch Complex 1 DL + 1 Snatch Pull + 1 Power Snatch = 1 Complex 7 x 1, every 90 seconds WOD: 25 min

Strength/Skill: Back Squats, 5 x 15 @ 45%, every 2 minutes WOD: RFT & AMRAP 3 RFT – strict 10 minute cap, everyone begins part

Strength/Skill: Push Press, 5 x 3, every 90 seconds WOD: 10 RFT 7 Pullups (FB = C2Bs) 7 HRPUs **every 2 rounds perform 10 S2O

Battle of the Sexes 12 Min AMRAP of: 12 Left Arm DB Snatches 50 ABMAT Sit-Up 12 Right Arm DB Snatches 50 Double Unders Another

Strength/Skill: Box Front Squats 10 – 8 – 6 – 4 – 2 reps, every 2 minutes Begin with the set of 10 around 50%

Strength/Skill: Deadlift Every 2 minutes for 5 rounds: 2 DL singles @ 85% 5 Box Jumps, as high as possible. WOD: 15 min AMRAP 5

Strength/Skill: Strict HSPUs 3 rounds of max reps in 1 min, 2 min rest between 0 – 1:  as many strict HSPUs as possible 1

Strength/Skill: Strict Press, 5 x 5, every 2 minutes WOD: Ladder 2 – 4 – 6 – 8 – 10, etc… T2B Alternating single-arm Russian

Strength/Skill: Back Squats, 6 x 3 @ 60%, every 90 seconds ** 3 – 5 second negative !! WOD: 3 RFT 40 Front Rack Lunges