WOD

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15
Feb

Bumps and Bruises

SKILL – Jerks

STRENGTH – Push Jerk/Split Jerk

Determine 1 rep max for the day.

METCON –

AMRAP in 6 Minutes:

Ascending Ladder (2,4,6,8…)

Pull-ups

Shoulder to Overhead

REST 2 Minutes

Begin where you left off at the end of the AMRAP and do the same exercises in descending order until you finish with 2 Pull-ups and 2 Shoulder to Overhead.

14
Feb

Into the Paper Like I Was Ink

SKILL – Handstand Push-ups

STRENGTH – Back Squat

1×10 at 60%

1×10 at 65%

1×8 at 70%

1×8 at 75%

Front Squat

3×5 at 70%

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

7 Deadlifts (225/155)

7 Handstand Push-ups

7 Box Jumps

13
Feb

14.5

MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS MEN – includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

MASTERS WOMEN – includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Burpees

12
Feb

Christmas Missed Us

Teams of 4

In 5 Minutes (with two bars) –

Accumulate as much weight from ground to overhead as possible.  You cannot change the weight once the 5 minutes begin.

Rest 3 Minutes

AMRAP in 16 Minutes

Partner 1 – Rows 300 meters

Partner 2 –

5 Pullups

6 Burpees

7 Slam Balls

Partner 3 – 3 Deadlifts, 2 Front Squats, 1 Shoulder to Overhead

Partner 4 – Rests

Each Row Interval is 20 points

Each Round is 10 points

Each Barbell Complex is 5 points

Rest 3 Minutes

Complete for time (with two people working at a time, finishing one movement before moving to the next):

150 Kettlebell Swings

150 Abmat Situps

150 Wall Balls

150 Box Jumps

150 Push-ups

 

 

11
Feb

As We Proceed

SKILL – Snatch

STRENGTH – 5 Rounds

1 Snatch Pull

1 Hang Snatch

1 Full Snatch

METCON –

AMRAP in 10 Minutes

15 Wall Balls

10 Toes to bar

5 Power Snatches