2/25
A. HS tech work
B. OHS 5-3-3-1
C.
Fitness: 5-4-3-2-1 of
-wall walk
-front squat @ heaviest 3-rep of B
—-OR—-
Performance:
-5 FS @ heaviest 3-rep of B
-30ft HS walk
-4 FS
-30 ft HS walk
-3 FS
-30ft HS walk
-2 FS
-30ft HS walk
-1 FS
Category: WOD
2/24
2/24
9 min AMRAP:
-50 double-unders
-15 ring dips (or 25 pushups)
*rest 3 min
9 min AMRAP:
-15 cal row
-15 S2OH 95/65
then:
-40 sec row sprint @ max effort
*rest 2-3, x3 sets
2/23
2/23
A. 12 min–build to a heavy power clean
*Fitness may take from a hang
EMOM x20
odd: 1 PC @ 90% of A
*Fitness may take from a hang
even: 15 sec AMRAP C2B or pullup *focus on tight, efficient body positioning here
*Fitness may sub a 20-sec AMRAP strict ring row
2/21
2/21
A. OHS 2-2-2-2-2
*rest 2 min btw sets
Teams of 2-3
:40 work, :20 rest for 20 min of:
-50 cal row
-50 front squat 115/75
-50 HR pushup
-50 C2B/pullup
-50 burpees
*only one athlete works at a time, and all work must stop during the :20 break. Work can be divided unevenly.
2/20
2/20
A. Power snatch, build to a heavy single in 12 min
18 min AMRAP:
-15 box jump/step 24/20
-12 T2B
-9 deadlift 225/155
2/19
2/19
A. Front squat 5 x 5
*building, rest 2 min btw sets
EMOM x 14
odd: 4 heavy front rack BB walking lunge steps
even: AMRAP UB HSPU or ring dip
*Fitness may scale to a 25-sec AMRAP pushup, hands elevated and body rigid
2/18
2/18
Fitness
EMOM x 14:
odd: 30 sec AMRAP double-unders or single-unders
even: AMRAP UB strict ring row AFAP
+
4 RFT of:
-10 burpees
-15 jumping pullups
*rest time = work time
then: powell raise 8 @ 20×1 x 3 sets
Intermediate:
EMOM x 14
odd: 30 sec AMRAP double-unders
even: AMRAP UB C2B/pullups
+
4 RFT of:
-10 burpees
-15 ring rows
*rest time = work time
then: powell raise 8 @ 20×1 x 3 sets/side
Performance
EMOM x 14
odd: 30 sec AMRAP double-unders
even: tough but manageable set of MU
+
4 RFT of:
-10 burpees
-10 C2B/pullups
*rest time = work time
then: powell raise 8 @ 20×1 x 3 sets/side
2/17
2/17
A1. Russian twist x25 reps
*rest 30 sec
A2. 30-sec R-hand side plank hold
*rest 30 sec
A3. 30-sec L-hand side plank hold
*res 2 min, x2
AFAP:
-200m row
-10 PC @ 115/75
-5 no-pushup burpee box jump 24/20
-10 PC
-5 NPUBBJ
-200m row
*rest 5-10 min, x2-3
**Performance rest longer and do twice; Fitness rest shorter and do 3x
2/16
2/16
A. Build to a heavy 3-rep thruster in 12 min
5 RFT of:
-12 S2O 115/75
-9 front squat
-6 thruster
*20 min cap
2/14
2/14
A. PC & PJ, build to a heavy single in 15 min
15 min AMRAP, teams of 2:
-5 C&J 135/95
-10 pushups on BB
-10 C2B/pullup
-10 cal row
*partners alternate rounds, one person works at a time
