2/23/17

  Warm Up: 400m Run Stretches PVC Work Static holds Strength: Front Squat 3×8 @ 75% WOD: For Time 400m Run 50 Wall balls 50 DU 50 DB Snatch 50 DU 50 Box Jumps 50 DU 50 Deadlifts 50 DU 400m Run

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2/22/17

  Warm Up: 100 DU Stretches PVC Work Static Holds Strength: Push Jerk 4×8 @ 70% WOD: 4 Rounds 4 Min AMRAP of: 15 Thrusters 10 Pull up 1 Min Rest *Score is lowest scored round!! Level 1- 95/65 Level 2- 75/55 Level 3- 65/45

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2/21/17

  Warm up: 400m Run Stretches PVC Work Static Strength: 10 Min EMOM 3 Squat snatch @ 70%+ TnG WOD: 3 RFT 800m Run 25 OHS 15 T2B Level 1- 135/95 Level 2- 115/75 Level 3- 95/65

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2/20/17

  Warm Up: 100 DU Stretches PVC Work Static Holds Strength: Back Squat 2×8 @ 70% 2×8 @ 75% WOD: 20 Min AMRAP 10 Hang power clean 10 nHSPU 10 BFB Level 1- 135/95 Level 2- 115/75 Level 3- 95/65

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2/17/17

  Warm Up: 400m Run Stretches PVC Work Static Work Strength: DB Power snatch 3×20 (Increase load) WOD: Wod For Ellie 4 RFT 17 STO 26 Cal Row 42 DU Level 1- 115/75 Level 2- 95/65 *Sub Run/SDHP for row!

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2/16/17

  Warm Up: 400m Run Stretches PVC Work Static Stretch Skill: 12 Min EMOM (1) 2-3 Rope climbs (2) 5-10 Strict HSPU WOD: 14 Min AMRAP 12 Front squats 135/95 12 Pull ups 12 HSPU

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2/15/17

  Warm Up: 100 DU Stretches PVC Work Static Stretch Strength: Back Squat 8-4-8-4-8 70%-80%-70%-80%-70% WOD: For Time 21-15-9-6 Deadlifts 225/155 HRPU x2 Wall balls x2 T2B *400m Run between every round!!

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2/14/17

  Warm Up: 400m Run Stretches PVC Work Static holds Strength: 10 Min EMOM 1 Power clean + 1 Hang power clean + 2 Push jerks @ 70% + WOD: 6 Min AMRAP 1 Squat clean + 1 Jerk @ 155/115 *Clusters are allowed! Then, 6 Min AMRAP Burpee box jumps...

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2/9/17

  Warm Up: 200m Run Stretches PVC Work Static Work Strength: BTN Jerk 5×1 @ 80% WOD: 4 Rounds of: 4 Min AMRAP 10 OHS 95/65 15 T2B 30 DU 1 Min Rest * Score is round with the fewest amount of reps!!!!

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