2/28 WOD

  1. BackSquat 5×6
  2. AMRAP15 7 C2B, 20 WB,400M

2/12-2/17 WOD – testing

Mon
1.Benchpress testing:
warm up as needed then
set 1 5 reps
set 2 3 reps
set 3 2 reps
set 1 1 rep
2.AMRAP 12 min
10 burpee
25 DU
10 ring dips
25 DU
Tue.3 rounds jump rope – 2min on, 1min off

Mobility – hamstrings
1 len spidermans
1 len stretching lunge
2x 10 Cossaks
10 scap push ups

WOD:
4 rounds for time
10 wall balls
10 sit ups
10 box jumps

Wed.

1) warm up as needed then BS

set 1 5 reps
set 2 3 reps
set 3 2 reps
set 1 1 rep

2)
3 Rounds each for time
5 PowerClean (135/95#)
10 FrontSquat (135/95#)
5 Jerk (135/95#)
10 PullUp

Thur. See board
Fri Deadlift
warm up as needed then
set 1 5 reps
set 2 3 reps
set 3 2 reps
set 1 1 rep
2. Amrap 12
6 Deadlifts 225/155#
9 KB sntches
12 Burpee
Sprint 50 meters
Sat.

1) EMOM14
Even: Pullups 6-8 reps
Odd: HSPU x 6 reps

2) 21-18-15
KBS 32/24 kg
KTE
DU

Cool
RestWalk 200m
Roll / Stretch

2-7/ 2-8 WOD

  1. 5×2 Back Squat
  2. Amrap 12 10TTB, 10 KBS

 

Thur

A. Every minute, on the minute, for 21 minutes:
Minute 1 – Wallball sit-ups x 15 reps
Minute 2 – BoxJump 8-10 reps
Minute 3 – wallballs x15 reps
B. Complete as many reps as possible in 5 minutes:
Row 250 m
Burpee
Cool down:
Roll/ barbell/ ball smash
$$ 3×15 GHD

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