Saturday What! 2-16-19
“Eva”
5RFT
800m Run
30 KBS (70/35)
30 Pull-ups
Archive for month: February, 2019
Friday 2-15-19
Skill
Hand Stand Push ups
Progressions
WOD
Open WOD 17.4
13min AMRAP
55 DL
55 WB
55 Calorie Row
55 HSPUS
Scaling options available
Valentines Day 2-14-19
Strength
Front Squat
2-2-2-2-2
Partner WOD
10min AMRAP
Alternate complete rounds
8 DL
6 Hang Power Cleans
4 Push Jerks
(165/115)
*pick a weight that you can go unbroken for first 2 sets.
Wednesday 2-13-19
Skill
Ring MU Progressions/ Drills
WOD
2 Rounds of
30 Burpee Box Jumps (24/20)
20 C2B (RX+ =BMU)
Then, 200m Farmers carry (50/35)
Tuesday 2-12-19
Skill
3 Power Snatches
10min EMOM
Add weight every 3min, last min go AHAP
WOD
21 OHS (95/65)
40 DU’s
1 Rope Climb
15 OHS (115/85)
60 DU’s
1 Rope Climb
9 OHS (135/95)
80 DU’s
1 Rope Climb
15 OHS (115/85)
60 DU’s
1 Rope Climb
21 OHS (95/65)
40 DU’s
1 Rope Climb
Monday Feb. 11th 2019
WOD
CF4P Benchmark WOD
500m Row
20 Pull ups
20 DL (225/135)
20 sit-ups
20 WB (20/14)
20 Burpees
20 KBS (62/35)
400m Run
Friday 2-8-18
WOD
18.1 Open WOD
20min AMRAP
8 T2B
10 DB hang clean and Jerks
14/12 calorie row
Scale options available based of age.
Thursday 2-7-19
Skill
Bench Press
12-5-2-2-5-12
Measure = Total volume
WOD
For Time
3min EMOM’s
Run 100m with plate (45/25) to start every 3min, remainder of time complete following. Continue 3min EMOM until finished….
complete following work.
30 HSPU’s (scale 12 Wall Walks)
30 Push Jerks (165/115)
30 Ring Dips (Box Dips to scale)
30 Push-ups
Complete in any order wanted.
Wednesday 2-6-19
Strength
Front Squat
3-3-3-3-3-3
WOD
12-10-8-6-4-2
Hang Squat Snatch (115/75)
Box Jump (30/24)
Then, 100 DU’s
Tuesday 2-5-19
Skill
Review pull-ups/ kip/ butterfly
Death by Pull-ups
EMOM Format, add 1 rep every min until failure.
WOD
15min AMRAP
7 T2B
20 Air Squats
10 Burpees
Cashout– 50 GHD Sit-ups
