Category: WOD
Tuesday February 25, 2020 'Wednesday Workout'

Workout: Teams of 2

800m Run

30 Synchro Toes To Bar

20 D-ball over shoulder

90 DB Lunges (50lb./35lb.)

20 D-ball over shoulder

30 Synchro Toes To Bar

800m Run

Tuesday February 25, 2020 'Tuesday Workout'

Strength: 12 Minute EMOM

EVEN: 5 Strict Press

ODD: 12/10 Calorie Row/Dyne/Erg

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

21 Cal. Row/Assault bike/erg

15 KB Swings (53lb./35lb.)

9 Box Jumps (24″/20)

Sunday February 23, 2020 'Monday Workout'

Strength: 10 Minute EMOM (Every Minute On the Minute)

3 “Squat” Cleans RX (135lb./93lb.) RX+(165lb./115lb.)

Workout: 10 Minutes of Cindy

5 Pull ups

10 Push ups

15 Air squats

Extra Credit: 3-4 Rounds

12 DB Hammer curls

24 Banded tricep ext

12 Barbell curls

Thursday February 20, 2020 'Friday Workout'

Strength: Deadlift 3×4 @ 80%

Workout: 14 Minute AMRAP (As Many Rounds As Possible)

50 Power Cleans (115lb./73lb.)

100 Double Unders

75 Toes To Bar

100 Double Unders

50 Push Jerks (115lb./73lb.)

100 Double Unders

Thursday February 20, 2020 'Thursday Workout'

Strength: Pause Bench Press 3×4

Workout: 4 Rounds For Time

400m Run

15/12 Calorie Assault Bike

15 Push ups

Extra Credit: 3 Rounds

15 GHD Situps

30 Banded Tricep ext

15 Back ext

Tuesday February 18, 2020 'Wednesday Workout'

Workout: For Time

Teams of 2

3000m Row

8 Rope Climbs

30 Back Squats (155lb./115lb) **Off Rack**

2000m Row

6 Rope Climbs

30 Back Squats (185lb./135lb.)

1000m Row

4 Rope Climbs

30 Back Squats (205lb./155lb.)

Tuesday February 18, 2020 'Tuesday Workout'

Strength: Push Press 3×4 @ 80%

Workout: For Time

42-30-18 Alternating DB Snatches (50lb./35lb.)

21-15-9 Burpee Box Jump (24″/20″)

Sunday February 16, 2020 'Monday Workout'

Strength: Front Squats 3×4 @ 80%

Workout: For Time

30-25-20-15 Wallballs

60-50-40-30 Situps

200m Run

Extra Credit: 3 Rounds

3×8 DB Bulgarian Split Squats

3×12-15 Reverse Hypers

3×20 Banded lateral walks (Each side)

Friday February 14, 2020 'Friday Workout'

Strength: Deadlift 3×3 @ 80%

Workout: 5 Minute AMRAP x2

5 Minute AMRAP (As Many Rounds As Possible)

30 Double Unders

10 Power Snatches (75lb./55lb.)

2 Minute rest,

5 Minute AMRAP (As Many Rounds As Possible)

30 Double Unders

10 Shoulder To Overhead (75lb./35lb.)

Thursday February 13, 2020 'Thursday Workout'

Strength: Mobility!

Workout: 24 Minute AMCAP (As Many Calories As Possible)

Teams of 2

Assault Bike/ Echo Bike

**Every 3 minutes 4 D-ball over shoulder**