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
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
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
Work on overhead squat
21-15-9
ohs 95/65
calories on bike
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
Open wod 12.4
AMRAP in 18 minutes
15 Box Jumps (24/20 in)
12 Push Presses (115/75 lb)
9 Toes-to-Bars
5rds
on a 3 min clock
Row 250/200 meters
max dubs with time remaining
Rest 3 min
Snatch grip 5×3 building
Isabelle
For time
30 power snatches 135/95
bike cash out
Bench press 8-6-4-4-6-8
Row 1000 meters
30 burpee box jumps
Row 1000 meters
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
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
