2/8 WOD

Happy Birthday Will!!

warm up – 26 Dbl unders

2x        26 ab mat

26 rev alt lunges

skillwork – 3×3 Hang cleans

WOD –  26 reps  / 2 rnds for time

26 cal row

26 power cleans   115/85

26 air squats

26 burpees

 

Feb Challenge –   pick 2

100  push ups           50 air squats

50 crunches                   burpees

2/5 WOD

Happy Birthday Josh K!

 

Warm Up:          10 DB Shoulder Press

10 Supermans

10 Good Mornings

x3

WOD:                  Floor Press

GHD – Front

Deadlifts

Ladder Progressions: Start w/ one of each, then 2 of each, 3 of each… and so on until you do 39 reps!

39 minute time cap

2/4 WOD

Happy Birthday Patrick V.!!

warm up – 800 meter run

3 HSPU

2x     7 DB thrusters

10 T2B

WOD –  36 cal row

36 ax chops  (L+R=1)

36 squats   (B2B)

36 ab mat

36 push ups   (HR)

36 cal row

Feb Challenge – pick 2

100  push ups          100 ab mat

squats               30 burpees

2/3 WOD

OGAR

warm up – 4 HR push ups

2x          6 T2B

12 DBL unders

4-way PVC stretches

Skillwork – snatch breakdown PVC

WOD – 4 – 100 meter row sprints

(keep times)

14 min AMRAP

3 snatch   95/65    (hero 135/95)

1 muscle up

12 wallball

 

Feb Challenge – pick 2

50   squats              50  crunches

125 push ups                 burpees

2/2/ WOD

Happy Birthday Casey and Katie!

warm up – 100 jump rope

2x    31 squats

31 butterfly crunches

WOD – 800 meter run  (included on time)

3 rounds of:   10 back squats

10 slam balls     30/20

10 pull ups

1 rope climb

or cash out = 800 meter run

31 tire flips

800 meter run

 

Feb Challenge – pick 2

squats            100 crunches

100 push ups         30 burpees

 

 

 

 

2/1 WOD

Running Cindy!!

warm up – 500 meter row

2x      20 flutter kicks

20 superman

Skillwork – rope climb practice

WOD – 4 RFT

400 meter run

3 rnds of Cindy: 5 pull ups

10 push ups

15 squats

 

Feb challenge –  (pick 2)

30 squats          125 push ups

30 crunches        0 burpees

 

1/27 WOD

Man-up

warm up = 400 meter row

2x      10 push ups

10 squats

Skillwork – renegade man maker breakdown

WOD = 21 Ring dips

9 KB swings

6 renegade man makers

15 Ring dips

6 KB swings

12 Man makers

9 Ring Dips

3 Kb swings

18 man makers

1 round for time

 

Jan Challenge – Whole 30 eating