Wods

February 19

February 18, 2019

Front squat
5-4-3-2-1

9 min. non stop for max reps
3rds
1 min wallballs 20/14
1 box jump overs 24/20
1 min goblet lunges 53/35


February 18

February 17, 2019

4 heavy power cleans above 90%

6 min. amrap
6 power cleans 155/105
6 cals bike

rest 4 min

6 min. amrap
12 double unders
6 c2b


February 17

February 16, 2019

Work on overhead squat

21-15-9
ohs 95/65
calories on bike


February 16

February 15, 2019

The ghost with snatches
6 rds. for max reps
1 min. row
1 min. burpees
1 min. d.b. snatches 50/35

1 min. rest


February 15

February 14, 2019

Open wod 12.4

AMRAP in 18 minutes
15 Box Jumps (24/20 in)
12 Push Presses (115/75 lb)
9 Toes-to-Bars


February 14

February 13, 2019

5rds
on a 3 min clock
Row 250/200 meters
max dubs with time remaining

Rest 3 min


February 13

February 12, 2019

Snatch grip 5×3 building
Isabelle
For time
30 power snatches 135/95

bike cash out


February 12

February 11, 2019

Bench press 8-6-4-4-6-8

Row 1000 meters
30 burpee box jumps
Row 1000 meters


February 11

February 10, 2019

Work up to a heavy hang squat clean

7rds for time (advanced students do this unbroken. If you break up must start movement over)
4 hspu
5 hang squat clean 135/95
6 c2b
7 k.b. swings 70/53


February 9

February 8, 2019

3rds for time
Teams of two (broken up evenly)
40 shoulder to overhead 155/105
40 k.b. swings 70/53
40 box jumps 24/20


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