2/23 WOD

Count for something . . .

warm up – 200 meter row

10 jumping pull ups

10 air squats

Skillwork – muscle ups breakdown

WOD – 2 muscle ups

3 chest to bar

4 pull ups

100 m sprints

12 rnds

— OR —

same pull  progression

100 me OHWWLunges  45/25

5 rnds

feb challenge – corework  / jump rope

2/22 WOD

RR wod #1&2

warm up – 100 jump rope

PVC stretches

100 jump rope

Skillwork – snatch grip Hi-pulls

5×3   (Mid heavy)

WOD – 11 min cap

100 meter row

1 min deadlift hold   185/135

10 sh to OH   95/65

1 min bar hang

 

Feb challenge – corework / jump rope

Strength – clean / frt squats

2/21 WOD

In Honor of Paul G!!

warm up – 100 meter sprint

10 squats

10 ab mat

Skillwork – Straight leg deadlifts   3×5

WOD – 400 meter r/r

10 dead lifts   185/135

10 DB chest flyes

10 GHD – Back ext

10 DB Shoulder press

4 rnds

Feb Challenge – corework / jump rope

 

 

2/17 WOD

try to say  . . .YES!!

warm up –  20 groiners

10 push ups

20 mtn climbers

Skillwork – shoulder to Overhead  3×5

95/65

WOD – 30 wallballs  bk/bl

25 kb swings    24/16

20 jack push ups

15 b2b squats

10 pull ups

5 surfer burpees

15 min amrap

Feb challenge – jump rope  / corework

2/16 WOD

Happy Birthday Elizabeth H!!

warm up – 36 jacks

36 shoulder swings

36 lateral lunges

WOD – 4 circuits

  1. DB thrusters , DB alternate bentover row, full ab mat sit ups  – x2
  2. spiderman push ups, sit thru planks, DB bentover flyes  – x2
  3. football feet/ drop, penguins, single deadlift  – x2
  4. repeat all the above

Feb challenge – jump rope / corework

2/15 WOD

Scattered Smothered and Covered

warm up – 25 jumping jacks

20 squats

15 GHD

10 tri kickbacks

Skillwork – hang cleans   3×3

WOD – 20 min AMRAP

5 power clean squats   135/85

8 ring dips

12 bentover back row

Feb Challenge – jump rope / corework

Strength – cleans and frt squats