wod

Tuesday February 19th

Strength: Back Squat 1 ¼

• 3 – 3 – 3 – 3 – 3

WOD:  12 min AMRAP

• 10 KB Overhead Alt. Lunge – Right (50/35)
• 10 Box Jumps (24/20)
• 10 KB Overhead Alt. Lunge – Left (50/35)
• 10 Box Jumps
• 20 KB Swings

Fitness:

• 10 Lunges
• 10 step ups
• 10 lunges
• 10 step ups
• 20 ball slams

Strength: Snatch Complex  (20 min)

• High Hang (Pocket Snatch) + Hang Snatch (Knee Cap) + Snatch
  • Aim for no misses and 7-10 working sets. Must hold onto the bar for all reps.
• Establish a heavy complex against a 20 minute clock

WOD:  7 min AMRAP

• 15 Ring Dips
• 15 Chest to Bar Pull UPs
• 30 Double Unders

Fitness:

• 15 Bench Dips
• 15 Ring Rows
• 30 Single Unders

---

---

Friday February 15th

Strength:

Back Squat 5×3

WOD:  

OPEN 15.1A & 15.1B

Thursday February 14th

Partner WOD (40 min AMRAP)

• 3 min Row for max calories
• 2 Rope Climbs
• 14 Synchro Burpees
• 28 Box Jump Overs (20”)

Score is max calories rowed. Restart rower each round. Pairs can be mixed, 20” box for male and female.

Wednesday February 13th

Strength: Bench + Pendlay Row Superset

• Bench: 3 – 3 – 3 – 3 – 3
• Pendlay: 5×5

WOD:  4 Rounds For Time

• 9 Pull Ups
• 12 Wall Ball (20/14, all to 10′)
• 15 KB Swing (53/35)

Fitness:

• 9 ring rows
• 12 wallballs/goblet squats
• 15 kB swing/cal row