WOD

February 16th, 2019

REMINDER: Yoga meets today at 10:15 a.m.!

STRENGTH:
Shoulder Press
7-7-7

WOD:
For Time:
21-15-9 reps of:
Push Press (95/65#)
Kettlebell Swings (55/35#)
Wall Ball Sit Ups (14/6#)
Walking Lunges

SweatFest/CTA
For time:
20x 10m Sprints
20 Tall Box Jumps/Step Ups
20 Heavy G2O (5-15# heavier than normal; 35/25/15)
20 Burpees
60 DU/120 Singles
20 Burpees
20 Heavy G2O
20 Tall BJ/Step Ups
20 x 10m Sprints

*20:00 time cap

February 15th, 2019

STRENGTH:
Deadlift
3-3-3-3

WOD:
4 Rounds for Time:
10 Burpee Box Jumps (24/20”)
10 Sumo Deadlift High Pulls (95/65#)
25 Double Unders

SweatFest/CTA
AMrAP in 16:00…
Row 500m
50 Wall Balls (14/10/6)
Row 400m
40 Wall Balls
Row 300m
30 Wall Balls
Row 200m
20 Wall Balls
Row 100m
10 Wall Balls

February 14th, 2019

Happy Valentine’s Day! <3

STRENGTH:
Overhead Squat
5-5-5

WOD:
For Time:
Row 500/450m
Then, 5 Rounds of…
10 Front Squats (95/65#)
10 Ring Dips
10 Pull Ups
10 Hang Power Snatch (95/65#)
Then, 15/10 Calories on Assault Bike

SweatFest/CTA
– Tabata
– 10m Sprints
– Russian KB Swings
– Box Jumps
– Roving Plank (I.e. hands to elbows and then back down, repeat)

February 13th, 2019

STRENGTH:
Push Jerk
5-5-5-5

WOD:
AMRAP in 6:00
2 Power Clean & Jerk (185/125#)
12 Slam Balls (30/20#)

SweatFest/CTA
In 3:00, AMrAP:
30 DU/60 Singles
15 Sit Ups
— Rest 1:00

In 6:00, AMrAP:
30 DU/60 Singles
15 Sit Ups
30 G2O (25/15/10#)
— Rest 1:00

In 9:00, AMrAP:
30 DU/60 Singles
15 Sit Ups
30 G2O
15 Squats w/plate

February 12th, 2019

STRENGTH:
Bench Press
2-2-2-2-2

WOD:
AMRAP in 12:00
10 Calories on the Rower
20 Push Ups
:30 Plank Hold
40 Double Unders

SweatFest/CTA
AMRAP in 20:00
10 Ring Rows
10 Box Dips
20 OHWL (25/15/10#)