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Monthly Archives: February 2018

Friday 2.23.18

Warmup
bike 3 min

4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups

Skill Work
 11-25
Press Complex
From rack: Strict, Push, Jerk
3x3 each
moderate weight and increase each set
Partner Wod
10 rounds total
10 cal bike
10 ball slam
10 wall ball shots
10 burpees
partner follow each other but, cannot pass each other

Thursday 2.22.18

Warmup
0-3 bike or row
4-10
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
crab walk down - jog back
duck walk - job back

Skill Work
15min to set-up and prep for wod

WOD
task
3 power cleans 225/155, 155/115, 135/95, 115/75, [95/65, 85/55, 75/45] 500 du (singles same)
at the top of EVERY minute you need to perform 3 power cleans

record # of rds

Wednesday 2.21.18

Warmup
0-3
bike or row

4-9
2 athlete partner
a1 jog around
a2 air squat
switch

a1 jog around
a2 jump squat
switch

a1 jog around
a2 burpee clap

PARTNER WOD
partner wod
row 5000m
100 wb 20/14, 14/10, 10/8
100 kb swing 53/35, 44/26, 35/18
100 OH squat 95/65, 85/55, 75/45, 65/35

one athlete rows while the other works on chipper
when chipper is completed both athletes finish row

Tuesday 2.20.18

0-3 warm-up
bike or row

4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back

10-14
banded monster walks down - knee raise back
banded side to side down - butt kicks back
note: 1/2 down turn around
Skill Work
3rds
10 k2e
10 ring row
10 squat jumps
Metcon
15 min amrap

9 deadlifts 155/105, 135/95, 115/75, 95/65
12 push-ups
15 box jumps 24/20, 20/15, 15/12