February 2019

Monday:  EMOM for 8 Min:  3-Push Press/L-sit holds (15 Sec) 10 Power Cleans (135/95) 1 Sled Push 10 Burpees 15 AMRAP Tuesday: WOD:  10 Pullups 20 Backsquats (135/95) 5R4T Wednesday: EMOM for 8 Min: 4- Shoulder Press/ 4-Front Rack Lunges Then  Death by 10m Run  Thursday:  WOD: “Joey” 1 KBS – 1  Farmer’s carry 2 […]

Monday:  WOD: “Miami” EMOM: 10 MIN 2 Complexed of: Squat Clean/ Split Jerk  7 DL (135/95); 5 HC 3 STOH; 50 DU 7R4T Tuesday: WOD: “George Clooney” min 0-3:Run 400 min 3-4: Burpees min 4-5: Wall Balls  min 5-6: Pull Ups score = total reps Wednesday: WOD: “Making Waves” 9-15-21 Reps …For Time… HSPU; Box

Monday:  WOD: “Nancy” 400M Run 15 OHS(95/65) 5R4T  Tuesday: WOD:  10 Thrusters (95/65) 10 Hang Cleans (95/65) 10 Box Jumps (24/20) 5R4T Wednesday: WOD:  EMOM:   Deadlift/Push Up Then  Max Effort 1k Row and 1 mile Run Thursday:  WOD: Row Row Row your Boat 1 min Row  (270/235)- 1 min Burpees 1 min Row (270/235) –

Monday:  EMOM: 8 MIN 3-BS  400 Meter Run/ 30 Deadlifts 300 Meter Run/ 20 Power Cleans 200 M Run/ 10 Snatches Tuesday: WOD:  30 Cal Row 20 Situps 10 Burpees  4R4T Wednesday: 4-Min to complete 4-10 m lunges/ max effort TTB/ 1Min Rest 3 Min to complete 3- 10 m lunges/ max effort HSPU/ 1