Thursday Feb. 26th
Skill
Agility ladder drills/ Handstands
WOD
10 rounds
6 T2B
9 MBC
Archive for month: February, 2014
Wednesday
Strength
Back Squat
5 @ 75%
5 @ 80%
5+ @ 85%
WOD
10:00min AMRAP
7 Burpees
10 S2OH (135/75)
20 air squats
Monday Feb. 24th
Strength/Skill
Cleans
5 @ warmup
5 @ 75% of 1RM
5 @ 80% of 1RM
5+ @ 85% of 1RM
WOD
2- 6:00min AMRAP’s. Restart on second AMRAP. Rest 1min between.
Ascending ladder by 5
5 Wall Balls
5 Sit-ups
Friday Feb. 21st
Strength
EMOM 10 min
5 DL (275/165)
5 Tuck jumps
WOD
400m run, then
18-15-12-9-6
Pull-ups
Ball slams
Broad jumps
400m run finish
Thursday Feb. 20th
Strength
Snatch
3-3-3-3-3
WOD
21-Thrusters (95/65)
40 DU’s
15- Thrusters
40 DU’s
9 Thrusters
200m keg run
Wednesday Feb. 19th
Strength/skill
Row 1000 for time
WOD
6RFT
8 T2B
15 Box jumps (24″/20″)
15 Back extensions
3:00min planks- cashout
Tuesday Feb. 18th
Strength
Back squat
5-5-3-3-3
WOD
15:00min AMRAP
6 sprints
10 hang cleans (135/75)
7 HSPU’s
President’s Day Monday Feb. 17th
CF4PEAKS bench mark WOD
We will be open regular hours.
500m row
20 pull-ups
20 DL-(225/185/135/95)
20 sit-ups
20 burpees
20 wall balls (20/14)
400m run
Friday Feb. 14th
Strength
15:00min to find bench 1RM
WOD
10 rounds
7 SDHP (95/65)
8 HRPU’s
Wednesday Feb. 12th
Strength
Power Snatch
5-5-3-3-3
WOD
6 rounds
20 DU’s
7 OHS (95/65)
Cash out
3:00 planks
