2/15/2014

Main – WOD

The 100’s (Time)

100 Wall balls 20#/14#
100 Chest 2 Bar Pull ups
100 ALT Pistols
100 KB Snatches (1.5/1.0)

:30 TIME CAP
This is a PARTNER WOD, Partition the repetitions as necessary

2/13/2014

Main – WOD

Push Press (5×3)

Push Jerk (2×3)

Metcon (Time)

5 RFT
10m Overhead lunges 45#/25#
10m Bear Crawl
10 V ups
10m Bear Crawl

2/12/2014

Main – WOD

Front Squat (3RM)

Front Squat (Drop set: 3×3@ 90%)

Front Squat (Drop set: 3×3@ 85%)

Metcon (Time)

7 min AMRAP
10 Push ups
10 Lunges
10 Sit ups
Measurements are rounds/ reps, not time!!

2/11/2014

Main – WOD

Deadlift (5,5,5)

Deadlift (3,3)

Metcon (Time)

4 RFT
12 KB Snatch (6L/ 6R) 1.0/ .75
6 ALT KB Pistols 1.0/ .75
20 Sit ups
5 Strict Chin ups

2/10/2014

Main – WOD

Metcon (Weight)

EMOM 15 min
3 High Hang Power Cleans
ODD Min: 3 HSPU
EVEN Min: 5 Burpees

Back Squat (5,5)

Back Squat (3,3,3)

2/8/2014

Main – WOD

PARTNER WOD

Metcon (Time)

1/2 Mile run
&then with a bumper plate (45#/25#):
125 Ground to overhead
125 Walking overhead lunges
125 Plate push ups
300 Double unders
Chipper starts when both athletes are in gym
Partition the repetitions as necessary,
only 1 athlete works at a time.