WOD
Sport: Front squats 5x5@75% Then: 10-1 Back rack Barbell lunges (115/85) T2B Fitness: Bulgarian split squats 4 sets of 8 reps (each leg) Then: 12 min EMOM: Odd: :30 jump lunges Even: :30 hanging knee raises
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WOD
10 min. Strict pullup practice Then: (Fitness) Partner wod: 0-10 min. 2000m row Partners alternate holding 2 kbs in front rack position while partner rows 10-20 min. 800m run together 120 KB Swings Partners alternate holding high plank while partner swings KB (Sport only) Min 20-30 800 Meter Run (together) 100 Pull-Ups Partner holds two kettlebells overhead while other partner is doing pull ups. Teammates may switch as frequently as they’d like. WOD
Sport: 7 rounds: 10 deadlifts (225/155)(185/125) 200m run 15 push ups Fitness 4 rounds: 10 Backsquats 200m run 10 push ups (modifications as needed) BOX CLOSED!!!
At Home Wod: 15 min AMRAP: -5 Burpees -10 Lunges Each leg -15 Sit-ups WOD
3,6,9,12,15,18,21 •Shoulder to OH (95/135) (75/55) •T2B (t2s) Box Closed: Saturday, 4/27 Sunday, 4/28 WOD
Squat snatch technique w pvc then, 10 EMOM: 3 squat snatch (increasing) Or Even: 150m row Odd: 7 burpees over rower Then, 12 min AMRAP: -50 Double Unders -7 Hang Snatch (75/55) (KB Swing 40,30) -20 Russian twist (20,14) WOD
3 rounds for time: 1 minute each station •Alt Db snatches 50/70 35/50 •Box jumps 24/20 box steps •Push press 65/95 55/75 •Weighted sit ups 35/45 25/15 •Burpees 1 min rest after each round Max effort for reps WOD
4 Rounds: -25 Wallballs (20,14) (Goblet Squats 35,20) -400m run -10 Squat Cleans (165,115)(135,95)(115,75) WOD
On the 00:00 -30 Clean and Jerks (135,95)(115,80) On the 8:00 -30 C2B Pull-ups(ring rows) -30 HSPU (DB Push Press 35,20) On the 16:00 -1 Mile Run |
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February 2021
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