WOD

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25
Feb

16.1

 

20-min. AMRAP:

25-ft. overhead lunge
8 burpees
25-ft. overhead lunge
8 chest-to-bar pull-ups

M 95 lb.    W 65 lb.

24
Feb

Trying to Get Back

SKILL – Every minute on the minute for 16 Minutes:

Odd- Goat 1

Even – Goat 2

STRENGTH – Strict Press 3-3-3

Work at 80% of 1 rep max

METCON – 3 Rounds (3:00 work/1:00 rest)

Run 400 meters

10 Slam Balls

As many burpees as possible in remaining time.

23
Feb

Laptop In My Back Pocket

SKILL – Cleans

STRENGTH – 5 Rounds

1 Power Clean

1 Hang Clean

1 Overhead

METCON:

AMRAP in 5 Minutes:

3 Power Cleans

3 Shoulder to Overhead

3 Toes to Bar

Rest 1 Minute.

REPEAT

23
Feb

Head With No Screws in It

SKILL – Double Unders

STRENGTH – Back Squat

1×8 @ 65%

1×8 @ 70%

1×8 @ 75%

1×8 @ 80%

Front Squat

3×5 @ 70%

METCON –

0:00 – 3:00 – Row 500 meters at all out effort

3:01 – 6:00 – 2 rounds of 12 Weighted Step Ups/24 Abmat Situps

6:01 – 9:00 – 2 Rounds of 24 Overhead Walking Lunges/36 Double Unders

9:01 – 12:00 – Row 500 meters all out effort

21
Feb

Run Quick See

SKILL – Snatch

STRENGTH – Full Snatch 1-1-1-1-1-1-1

Work up to a heavy rep.

METCON –

4 Rounds

10 Wall Balls

10 Burpees

3 Rounds

10 Thrusters (95/65)

10 Kettlebell Swings (american, heavy if possible)

2 Rounds

10 Power Snatches

10 Pushups (scale up to HSPU if possible)