WOD

Friday 2.16

L2 : Metcon (Time)
50-40-30-20-10
Cal bike or ski
cal row
burpees

L1 : Metcon (Time)
4 rds
25 cal bike or ski
25 cal row
25 burpees

Thursday 2.15

All : Snatch Complex
Find a heavy set of 1 power snatch + 1 hang sqt snatch + 1 snatch.

Or

10 min emom with moderate weight of 3 hang snatch

All : Metcon (Weight)
Overhead walking lunge with barbell
14 steps – at moderate to heavy weight.
4 sets – 2-3 minute rest between each.

We will have to use the back room and front for this at the south gym and take turns. Coaches please mark off an area and let open gym athletes know we will need the area for about 15 minutes. At the north gym you will have to start off at far ends and work toward each other.

14 steps = around 50′ for a taller person.

Wednesday 2.14

L2 : Metcon (AMRAP – Reps)
With a lover, or just a friend

30 minute amrap
40/30 cal row (1 rower)
20 D-ball cleans 150/100lbs
10 rope climbs
10 wall walks
30 burpee box jump overs (switch every 5)

L1 : Metcon (AMRAP – Reps)
With a lover, or just a friend

30 minute amrap

40/30 cal row (1 rower)
20 D-ball cleans 100/75lbs
5 rope climbs
5 wall walks
30 burpee box jump overs (switch every 5)

Tuesday 2.13

Pre : Metcon (Weight)
Emom 10
From the rack
3 front squat + 1 push jerk (roughly 55% of FS)

L2 : Metcon (Time)
10 rds
9 thrusters 95/65
6 CTB

L1 : Metcon (Time)
8 rds
9 thrusters 75/55
6 pull-ups

Monday 2.12

L2 : Metcon (AMRAP – Reps)
3 min amrap
20 box jump 24/20
15 hspu
max reps alt Db snatch 50/35 lbs
rest 1:00
x4

score= total Db snatches

Credit Kelly Wild for this workout
L1 : Metcon (AMRAP – Reps)
3 min amrap
15 box jumps 24/20
15 push-ups
max reps alt db snatch 40/30lbs
rest 1:00
x4

score = total reps

post : Metcon (No Measure)
EMOM 16
1) 15/10 cal bike (12/8 on rogue bike)
2) 15 russian KB swing (heavy)
3) 15 ball slams
4) 25 abmat sit-ups

Friday 2.9

L2 : Metcon (Time)
With a partner, every time you drop the bar you both do 3 burpees and you must switch
30 Power snatch 135/95
30 CTB
30 Thrusters 135/95
30 CTB
30 Clean and jerks 95/65
30 CTB

25 minute time cap

L1 : Metcon (Time)
With a partner, every time you drop the bar you both do 3 burpees and you must switch.
30 Power snatch 95/65
30 pull-ups
30 Thrusters 95/65
30 pull-ups
30 Clean and jerks 95/65
30 pull-ups

25 minute time cap

Thursday 2.8

All: Metcon (Time)
10 rds
15/12 cal bike or row
10 burpees

post : Metcon (No Measure)
single let RDL
6 each leg
rest 1:00
100 ft bear hug d-ball carry (heavy as possible.)

Wednesday 2.7

A: Metcon (Weight)
From the floor
Clean + thruster (aka cluster)
1 rep every :30 x3
rest 2:00
x5 rds
Start moderate add wt each rd
Score = heaviest succesfull rd (all three)

B : Metcon (Weight)
Not for time
single arm overhead walking lunge with DB moderate to heavy
20 feet left arm, 20 feet right arm
rest :90-2:00
x 4

Tuesday 2.6

L1 : Metcon (AMRAP – Reps)
12 minute amrap
40 wall-balls 20/14
30 Toes to eye level
20 burpees
10 pull-ups
10 push-ups

L2 : Metcon (AMRAP – Reps)
12 minute amrap
40 wall-balls 20/14
30 TTB
20 burpees
10 muscle-ups

Post : Metcon (No Measure)
3 rds not for time
20 russian twists
20 banded good mornings
:30 Belly to wall Handstand hold

Monday 2.5

All-A: Metcon (AMRAP – Reps)
Pull-up/ muscle-up progressions
+ 10 min practice

All-B: Metcon (Time)
5 rds
20 alt Db snatch 50/30 lbs
10 burpee box jumps 24/20”

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