WOD 2/15/19

  I know we are all tired and a bit sore from the week, but with the Open quickly approaching, let’s give today’s workout everything you’ve got! Pick a partner and have them ‘judge’ you – making sure you meet movement standards...

WOD 2/14/19

Skill: Clean and Jerk 5×5, increasing weight each round WOD: 4 RFT 16 Pistols 16 Power Cleans (115/80) Rest 5 Min, then 3 Min AMRAP Burpee Pull-ups Post: 3x 25 foot handstand walk (or hardest progression for :45 – shoulder taps/wall taps/handstand...

WOD 2/13/19

Strength: Deadlift 4 x 10 (205/155) (scale as needed to complete reps as touch and go) Then 3 singles, increasing weight as able WOD: 20 Min AMRAP 15 KB Swings 10 Push-ups 5 Ring Dips 500 M Row Post: A) 3 Rounds – 20 second Side Plank with upper leg abducted,...

WOD 2/12/19

Skill: Squat Snatch- (5@40%, 5 @ 50%, 5@60%, 3@70%, 3@ 80%, 1@90%, 1@90%)   WOD: 15 Min EMOM 40 Second Assault Bike 8 Power Snatch (95/65) 15 Wall Balls 15 Sit-ups Rest   Post: A) 100 Double Unders B) 3×10 Snatch Grip Back Extensions on GHD (holding...

WOD 2/11/19

Strength: Back Squat Every 2:30 minutes x 5: 1- 12 Back Squat @ 35% + 4 Strict Pull-ups 2- 10 Back Squat @ 40% + 6 Strict Pull-ups 3- 8 Back Squat @ 45% + 8 Strict Pull-ups 4- 6 Back Squat @ 50% + 10 Kipping Pull-ups 5- 4 Back Squat @ 55% + 12 Kipping Pull-ups WOD: 12...