02/07/2019

Strength/Skill

Pull-up progression

WOD

4 minutes
20 DB Thrusters (55/35)
Max cal row in remaining time
Rest 3 minutes
4 minutes
40 Alt DB Snatch
Max cal bike in remaining time
Rest 3 minute
4 minutes
60 
Sit ups
Max distance run 
on treadmill in remaining time
Rest 3 minute
4 minutes
Max reps Manmakers

02/06/2019

Strength/Skill

Clean EMOM 10
Odd-1rep Clean
Even-1rep Split Jerk (off rack)

18.2
Reps for Time
1-2-3-4-5-6-7-8-9-10
Dumbbell squats (RX:50/35)(Scaled:35/20)
Bar-facing burpees
18.2a
1-rep-max Clean
Time cap: 12 minutes to complete 18.2 AND 18.2a

02/05/2019

Strength

Pendlay Row
5×5
5 Rounds @ 2 min
A1. 5 Reps Pendlay row
Add weight/round
A2. 5 Reps Seated Box Jumps (off 18” Box)

Skill

8 min KB Turkish Get Up work
Start light work your way up to a medium to heavy KB

WOD

ROW TABATA
10 rounds @ (30/30)
30 sec Hard
30 sec Easy

 

01/31/2019

Strength/Skill

Snatch Complex
5 Rounds @ 2:00
3 Snatch grip DL+ 2 Hang Snatch (2 sec pause @ knee) +1 OHS

add weight/round

WOD

AMRAP 15
5 Snatches (115/75)
5 Hang Snatches
5 OHS

Post Rounds + reps

 

01/30/2019

Strength/Skill

4 Rounds @ 3 min
A1. Bench Press
10-8-6-4

add weight/round
A2. 8-10 rep Close Grip Pull-up

WOD

AMRAP 20
5 Bench Press (205/135)
10 Cal Bike
15 Back Squat (205/135)

Post Rounds+reps

01/29/2019

Strength/Skill

Sumo Deadlift High Pull
EMOM 14
Odd – 3 reps

add weight/round
Even – 30 DU/SU x2

WOD

For Time
21-15-9
Deadlift (225/155)
HSPU
Then
21-15-9
Deadlift (315/205)
50 ft HS Walk

Time Cap: 9 minutes

01/28/2019

Strength/Skill

Front Squat
4×10
4 rounds @ 2min
10-10-10-10

add weight/round

WOD

For Time
16-14-12-10-8
Cal bike
C2B
Pull ups

ES Ball OTS (50/35)