February 2020

February 2020

022020

WOD: 5 rounds for time: 500 meter row 15 bench presses (2:00 rest)

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021920

SKILL: every 3:00 for 15:00: 15-20 pull ups WOD: 4  rounds for time: 400 meter run 12 dual dumbbell hang squat clean and jerks

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021820

SKILL: every 5:00 for 25:00: 16/12 calorie row 16 x 30′ shuttle sprints 16/12 calorie bike WOD:  3 rounds: 15 hanging leg raises :30 hollow body hold 20 total russian twists

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021720

SKILL: 4:00 emom 1 squat clean + 3  front squat 4:00 emom 1 squat clean + 2  front squat 4:00 emom 1 squat clean + 1 front squat WOD: 10:00 amrap with partner: alternating sandbag over the shoulder

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021620

WOD: 8 rounds for time: 200 meter run with plate 10 plate plyo push-ups 15 plate shoulder to overhead 20 plate oh walking lunges 25 plate sit-ups

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021520

SKILL: 3 rounds: 8/8 weighted front rack step ups 175 meter row WOD: 3 rounds: 200 meter farmers carry 400 meter row 1.0/.8 mile bike 10 burpees

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021320

SKILL: 3 sets: 5/5 turkish get ups 2 gym laps carrying a sandbag WOD: 15:00 amrap: 20 russian kettlebell swings 200 meter single kettlebell farmers carry 400 meter run

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021420

SKILL: build to a heavy set of 3 thrusters WOD: 14:00 to complete: 2:00 to establish a set of max effort pull ups ——————- 5 push press 80% max pull ups 5 push press 70% max pull ups 5 push press 60% max pull ups 5 push press 50% max pull ups

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021220

SKILL: 4 rounds: 8 incline dumbbell bench press 8/8 single arm cross body dumbbell deadlift :45- :60 wall sit WOD: 1000 meter row ——————– 10 rounds: 3 power cleans 6 push ups 9 air squats

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021120

SKILL: 3 rounds: 2 sled curb to curb 10 barbell bent over rows :60 handstand hold WOD:  4 rounds: 4 power snatch 12 knees to elbow 18 weighted sit ups

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