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

Monday 2-4-19

Skill

DeadLift

Touch and Go

3-3-3-3-3

WOD

4 RFT

10 Clean and Jerks (135/95)

200m Run

Friday 2-1-19

WOD

“Fran”

21-15-9

Thrusters

Pull-ups

Cashout– Row 2000m for Time

RX+ = Frantasy Land

21-15-9

Thrusters (95/65)

Pull-ups

15-12-9

Thrusters (115/80)

C2B

12-9-6

Thrusters (135/95)

Bar MU’s