Friday 2/23/18

All classes!

18.1

Complete as many rounds as possible in 20 minutes of:

8 T2B

10 dumbbell hang clean and jerks; 50/35

14/12-cal. Row

 

18.1 (scaled)

Complete as many rounds as possible in 20 minutes of:

8 hanging knee-raises

10 dumbbell hang clean and jerks; 35/20

14/12 cal. Row

Thursday 2/22/18

WOD (partner)

Buy in 2k row split

(sand bag wod)

 

“Goat work”

 

Big Guns

Strength

Front Squats

X4

8 Reps

 

WOD

50 Double Unders

40 sit ups

30 Kb Swings

20 OH Lunges

10 HSPU

Wednesday 2/21/18

BC

X3 (1 min on/ 1min off)

Sled Push

Double Unders

Ball Slams

 

X3

500m Row

20 sit ups

10 sand bag clean and jerks

 

CrossFit

Strength

Front Squats

X4

8 Reps

 

WOD

50 Double Unders

40 sit ups

30 Kb Swings

20 OH Lunges

10 HSPU

 

Big Guns

Strength

X4

6 dumbell Strict Press

 

WOD

x4

20cal row

15 burp box jump 24/20

10 clean and jerk 115/ 65

 

Tuesday 2/20/18

Strength

X4

6 dumbell Strict Press

 

WOD

x4

20cal row

15 burp box jump 24/20

10 clean and jerk 115/ 65

 

Big Guns

Strength

Deadlifts

5×3

 

X3 (1 min on/1 min off)

Wall Balls

Double Unders

Ball Slams

Z

Monday 2/19/18

BC

10 Min EMOM

ODD 5 Sand Bag Cleans

EVEN 5 Box Jumps

 

WOD

X4

25 Double Unders

20 Air Squats

15 Sit Ups

10 Push Ups

 

CrossFit

X3 (1 min on/1 min off)

Wall Balls

Double Unders

Ball Slams

 

Post WOD

ROM WOD

 

 

 

Friday 2/16/18

BC

Strength

X4

6 db press ea arm

2 rope climbs

 

Wod

16 Min AMRAP

250m row

8 db burpee deadlifts

10 hip ext

 

CROSSFIT

Strength

X5

3 Strict Press (work up to heavy set)

2 rope climbs

 

WOD

10-9-8-7-6-5-4-3-2-1 ( 10 double under after each rnd)

Db squat cleans 50/35

 

Thursday 2/15/18

Strength

Back Squat

5×5

 

WOD

12 min AMRAP

250m Row

15 Air Squats

10 Sit Ups

5 Ball Slams

 

 

Big Guns

 

Strength

Deadlift

5,3,1,1,1,3,5

 

WOD

21-15-9
Snatches
Box jumps. 24/20

 

Wednesday 2/14/18

BC

Strength

X4

8 Db Deadlifts

 

WOD

X5

5 pullups
10 push-ups
15 kb swings; 53/35
20 jumping lunges
15 kb swings
10 push-ups
5 pullups

60 sec rest between rnds

 

CROSSFIT

Strength

10 min EMOM

3 Clean and Jerk

 

WOD

X4

400m Run

10 Single arm OH Lunges ea arm 50/35

8 kb Swings 70/44

6 burpees

 

Big Guns

 

Strength

Deadlift

5,3,1,1,1,3,5

 

WOD

21-15-9
Snatches 115/75
Box jumps. 24/20