Sunday, February 14 - Saturday, February 20

Sunday, February 14 - No Class

Monday, February 15

Strength: Strict Press

  • 5x4

WOD: 18 Minute EMOM

Minute 1

  • Max Burpee Box Overs (20"/24")

Minute 2

  • Max PVC Sit-Ups

Minute 3

  • Max KB Sumo Deadlift High Pull (35/55)

 

Tuesday, February 16

Skill Work: Ring/Bar Muscle-Up Practice

WOD: 17 Minute AMRAP

CrossFit Games Open 14.4 (extended)

  • 60-Calorie Row 
  • 50 Toes-to-Bar
  • 40 Wall Ball (14lb/20lb) (9'/10')
  • 30 Clean (93/135)
  • 20 Muscle-Up 

 

Wednesday, February 17

Front Squat: 10 Minute MOMO

  • 3 reps at 75% of 1 Rep Max

WOD Part 1: Death By (compare to 6/26/15)

  • KB Swings (35/55)

 

Thursday, February 18

Strength: Snatch

  • Establish a 1 Rep Max (compare to 12/17/15)

WOD: 5 Rounds for Time

  • 10 Burpees 
  • 15 Hang Power Snatch (63/95)
  • 30 Double Unders 

 

Friday, February 19

WOD Part 1: Max Effort Strict Pull-Ups

  • 3 Attempts

WOD Part 2: For Time

  • 2,000M Row 

WOD Part 3: For Time 

  • 40 Back Squat (93/135)

*WOD's can be completed in any order

 

Saturday, February 20

WOD: 30 Minute MOMO

  • Box Jump (20"/24")
  • KB Swings (35/55)
  • Push Press (63/95)
  • Row 
  • Wall Balls (14/20)
Posted on February 14, 2016 .