February 2020

February 2020

030120

WOD: *teams of 3 25:00 amrap: 200 meter weighted run ——— 7 burpees 10 renegade rows 14/11 calorie bike

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022920

SKILL: 8:00 to establish a heavy single for power snatch 8:00 to establish a heavy single for power clean and jerk WOD: 10:00 to accumulate reps for points: power clean power clean and jerk power snatch

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022820

SKILL: 4 sets: 10 alternating reverse lunges + 8 back squats WOD: for time: 50 wall ball shots 25 toes to bar 40 wall ball shots 20 toes to bar 30 wall ball shots 15 toes to bar 20 wall ball shots 10 toes to bar

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022720

SKILL: kettlebell turkish get ups WOD: *teams of 3 5k row for time

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022620

SKILL: 4 sets: 1 push jerk + 2 split jerks WOD: 9:00 amrap: 15 push jerks 10 burpee box jump

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022520

WOD:  30:00 emom: m1: 12-15 dumbbell front squats m2: 10:15 chest to bar pull ups m3: 10-15 dumbbell lever sit ups (1 db) m4: max effort double unders m5: rest

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022420

SKILL: every :90 for 9:00: hip power snatch + hang power snatch + full power snatch WOD: “sugar daddy” for time: 21 deadlifts 400 meter run 15 deadlifts 400 meter run 9 deadlifts 400 meter run

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022320

WOD: for time: 60 double unders 40 burpees 60 double under 40 wallballs 60 double unders 40 deadlifts 60 double under 40 wallballs 60 double under 40 burpees

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022220

SKILL: 4 supersets: 10/10 lawnmower on bench 10 overhead squats 12/12 single leg med ball toss with partner WOD: 7:00 amrap: 7 kettlebell swings 7 burpees over kettlebell

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022120

SKILL: 8:00 of mobility WOD: every 3:00 for 21:00: 200 meter run 20 hang power cleans

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