Sunday, February 6 - Saturday, February 13

Sunday, February 7 - No Class

 

Monday, February 8

Warm-Up: Rowling 

  • 6 Frames

*Burpee penalty 

WOD: TABATA (x2)

  • Air Squats
  • Push-Ups (round 1), Sit-Ups (round 2)
  • Double Unders

 

Tuesday, February 9

Strength: Deadlift

  • 5x4

WOD Part 1: 3 Rounds for Time

  • 8 Deadlift (163/225)
  • 8 Bar-Facing Burpee

WOD Part 2: 3 Rounds for Time

  • 8 Hang Snatch (63/95)
  • 8 Bar-Facing Burpee

 

Wednesday, February 10

Strength: Back Squat 

  • Establish a 1 Rep Max (compare to 11/3/15)

WOD: 20 Minute MOMO

  • Shuttle Run
  • Box Step-Ups (20/24)

 

Thursday, February 11

Strength: Clean

  • 5x2

WOD: For Time

Buy-In

  • 750M Row

21-15-9

  • Toes to Bar
  • Power Clean (63/95)

 

Friday, February 12

Strength: 10 Minute MOMO

Push Jerk

  • 3 reps at 70% of 1 Rep Max

WOD: For Time

"Karen" (compare to 7/27/15)

  • 150 Wall Balls (14/20)

*15 minute time cap

Active Recovery: Not For Time

  • 500M Row

 

Saturday, February 13

PARTNER WOD: 28 Minute AMRAP 

  • 80 KB Swings (35/55)
  • 60 Push Press (53/75)
  • 40 MB Sit-Ups (14/20)
  • 200M Row (each)

*1-25 ft sled push each between rounds

Posted on February 7, 2016 .