WOD

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20
Feb

13.4

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
115 pound Clean and jerk, 3 reps
3 Toes-to-bar
115 pound Clean and jerk, 6 reps
6 Toes-to-bar
115 pound Clean and jerk, 9 reps
9 Toes-to-bar
115 pound Clean and jerk, 12 reps
12 Toes-to-bar
115 pound Clean and jerk, 15 reps
15 Toes-to-bar
115 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Clean and jerk, 3 reps
3 Toes-to-bar
65 pound Clean and jerk, 6 reps
6 Toes-to-bar
65 pound Clean and jerk, 9 reps
9 Toes-to-bar
65 pound Clean and jerk, 12 reps
12 Toes-to-bar
65 pound Clean and jerk, 15 reps
15 Toes-to-bar
65 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

19
Feb

My Game Just Rewind

In teams of 3:

AMRAP in 12 Minutes

Row for calories

Abmat Situps

2 people may work at a time.  Accumulate as many calories and abmat setups as possible.

Rest 2 Minutes

AMRAP in 12 Minutes

Barbell Complex – 5 Deadlifts, 4 Hang Cleans, 3 Front Squats, 2 Shoulder to Overhead, 1 Thruster

Man-Maker (with dumbbells) – pushup, row, pushup, row, squat clean thruster

Complete as many rounds of the Barbell Complex as possible.  Switch every time someone completes the complex.  One of the other partners is working on dumbbell Man-Makers.  Score is total complexes + man makers.

Rest 2 Minutes

AMRAP in 12 Minutes

Run 100 Meters, 8 Burpees, 4 Pullups

One partner completes the above.  One partner completes as many double unders as possible.  One partner rests.  Score is total rounds plus total double unders.  Switch every time the above is completed.

18
Feb

Flight Lands at 9

SKILL – Ring Dips

STRENGTH – Push Press 5-5-5-5-5

Work at 75% of your 1 rep max.

METCON – AMRAP in 9 Minutes:

5 Toes to Bar

10 Wall Balls

15 Double Unders (scale up to 50)

Rest 2 Minutes

AMRAP in 9 Minutes

5 Dips (on rings, box or bar)

10 Box Jumps

15 Kettlebell Swings (scale up to American)

 

17
Feb

Flight Leaves at 8

SKILL – Mobility

STRENGTH – Back Squat

1X8 @ 65%

1X8 @ 70%

1×6 @ 80%

1×6 @ 85%

Front Squat

2×5 @80%

1×5 @ 85%

METCON –

5 Rounds:

Sprint 100 meters

10 Abmat Situps

Sprint 100 meters

10 burpees

Rest 30 seconds.

 

16
Feb

You Rewind This

SKILL – Cleans

STRENGTH –

Clean Pull

2 Hang Power Cleans

(Touch and Go) Power Clean

METCON –

4 Rounds (1:00 work/1:00 rest)

Row for Calories

3 Power Cleans/3 Pushups (repeat as many times as you can in 1:00)

8 Dumbbell to Overhead/8 Slam Balls