Category: WOD
Thursday February 7, 2019 'Friday WOD'

Strength: 1 Rep max pause Bench **1 second pause**

Workout: For Time

1-2-3 Rope Climbs

21-15-9 Front Squats RX(75lb./53lb.)

400m Run

Thursday February 7, 2019 'Thursday WOD'

Strength: Mobility/Double Under clinic

Workout: For Time

75 Double Under buy in,

4 Rounds of

14 Alt. DB Snatches RX(50lb./35lb)

18 Wallballs

then

75 Double Under buy out.

****RX if you break on dubs 1 burpee penalty each time. Total of 5 per buy in and buy out****

Wednesday February 6, 2019 'Wednesday WOD'

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

Even: 6-12 Strict Pull Ups/Banded Strict

ODD: 10-16 Pistols **Alternating** Scaling options on the board

Workout: 25 Minute AMCAP **As Many Calories As Possible**

Teams of 2

**Every 5 minutes run 200m with your partner and switch machines**

Tuesday February 5, 2019 'Tuesday WOD'

Strength: Find Heavy Push Jerk 4-3-2-1-1-1

Workout: For Time

3-6-9-12-9-6-3

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

Burpee Box Jump

Extra Credit: 3-5 Rounds

15 Reverse Hypers

15 Banded tricep ext.

15 Cal. Ski erg


Sunday February 3, 2019 'Monday WOD'

Strength: Find Heavy Box Squat 5-4-3-2-1-1-1

Workout: For Time

80 Toes To Bar

**Every time you break 15/12 Calories**

**Rower if Rams win the Super Bowl**

**Assault Bike if the Pats win the Super Bowl for the millionth time**

Friday February 1, 2019 'Friday WOD'

Strength: Clean Pull 4×3

Workout: For Time

3 Rounds

10 Thrusters (95lb./63lb.)

10 Pull ups (RX+ 15 Chest To Bars)

then,

3 Rounds

10 Push Press (95lb./63lb)

15/12 Calorie Row

Thursday January 31, 2019 'Thursday WOD'

Strength: Pause Bench Press 2-2-2-2 **2 second Pause**

Workout: For Time

12-9-6-3

Renegade Man-Makers (50lb./35lb)

Box Jumps (24″/20)

200m Run w/ Medball 20lb./14lb.

Tuesday January 29, 2019 'Wednesday WOD'

Strength: Back Rack Lunges 4×10 (Total reps)

Workout: 8 Minute Ladder

3-6-9-12-15-18-…

Power Snatch (95lb./63lb.)

Toes To Bar

Air Squats

Extra Credit:

4×20/15 Cal Ski erg rest 1:1

4×4-8 Tempo Banded Dips **2 seconds down/1 second pause at bottom**



Tuesday January 29, 2019 'Tuesday WOD'

Strength: Push Jerk 2-2-2-2

Workout: Teams of 2

20 Minute AMRAP

300 Double Unders

200 Calorie Row

100 Calorie Assault Bike

Sunday January 27, 2019 'Monday WOD'

Strength: Box Squats 4×2 (Heavy)

Workout: CF OPEN 18.2 and 18.2a

12 Minute CAP

18.2:

1-2-3-4-5-6-7-8-9-10

DB Squats RX(50lb./35lb.)

Bar Facing Burpees

18.2a

Find Heavy Clean **With time remaining**

**Score is Time on 18.2 and heaviest weight lifted**