wod

Wednesday March 6th

Strength: Clean + Hang Clean + Jerk

• Establish a heavy in 20 minutes.

WOD: 8 min AMRAP

• 10/8 cal bike
• 10 Devil Press (40/25)

Fitness

8 min amrap

8/6 cal bike

10 Devil Press

Tuesday March 5th

Strength: Back Squat

• 5 – 5 – 5 – 5

WOD:  4 Rounds for time

• 10 Box Jumps (24/20)
• 10 Deadlift (185/135)
• 10 Pull Ups
• 10 DB Push Press (40/25)

Fitness: 4 rounds for time

10 Step Ups

10 DB Deadlifts

10 Ring Rows

10 DB Push Press

Monday March 4th

Strength: Power Snatch + Hang Power Snatch

• 15 minutes to establish a heavy for the day

WOD:

9 min AMRAP

• 30 – 20 – 10
  • Calorie Row
  • Clean & Jerks (115/73)
• Rest 3 minutes

4 min AMRAP

• Calorie Row

Fitness:

9 min AMRAP

20 – 15 – 10

Calorie Row

DB Clean & Jerk

Rest 3 minutes

4 min AMRAP

Calorie row

Friday March 1st

Open Workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Thursday February 28th

Strength: [3 Strict Press + 2 Push Jerk + 2 Split Jerks]

• Build in weight over 4 sets of the complex

WOD:  20 min AMRAP

• 300m Row
• 10 Burpees over Erg
• 12/9 Calories on Bike