4 rds-
1:00- AAB cal
1:00- DU
1:00- sit-ups
1:00- rest
Wednesday, February 27, 2019
Tuesday, February 26, 2019
WOD 2-27-19
Monday, February 25, 2019
Sunday, February 24, 2019
WOD 2-25-19
EMOM x 10-
1 PCL + 1 HCL
------------------------
12 min clock:
1-2-3-4-5-6-7-8-9-10
F.Sq (115/75)
lat bar burpee
*find 1 RM clean in time remaining
1 PCL + 1 HCL
------------------------
12 min clock:
1-2-3-4-5-6-7-8-9-10
F.Sq (115/75)
lat bar burpee
*find 1 RM clean in time remaining
Thursday, February 21, 2019
WOD 2-22-19
Wednesday, February 20, 2019
WOD 2-21-19
B. Sq 4 x 6 @ 80%
-----------------------------
A- 3 x 2:00 banded march
B- 3 x 10 lateral step up
C- 3 x 30 superman 'pulses'
-----------------------------
A- 3 x 2:00 banded march
B- 3 x 10 lateral step up
C- 3 x 30 superman 'pulses'
Tuesday, February 19, 2019
WOD 2-20-19
Tabata- HS Hold
-------------------------
8 min AMRAP-
20 ft. HS Walk
40 DU
80 ft. Dball carry
*sub 3 wall climb for HS walk
-------------------------
8 min AMRAP-
20 ft. HS Walk
40 DU
80 ft. Dball carry
*sub 3 wall climb for HS walk
Monday, February 18, 2019
Sunday, February 17, 2019
Thursday, February 14, 2019
WOD 2-15-19
EMOM x 20 w/ Partner-
P1- 7 thrusters + 21 DU
P2- holds plank until P1 completes movements
*alternate every minute- each partner will do 10 rds.
P1- 7 thrusters + 21 DU
P2- holds plank until P1 completes movements
*alternate every minute- each partner will do 10 rds.
Wednesday, February 13, 2019
Tuesday, February 12, 2019
WOD 2-13-19
EMOM x 7-
1 PCL + P.Jerk
----------------------
Retest Lurong Week #5
9 min AMRAP-
8 bar facing burpee
7 PCL (96/65)
6 FR lunge
5 S2OH
1 PCL + P.Jerk
----------------------
Retest Lurong Week #5
9 min AMRAP-
8 bar facing burpee
7 PCL (96/65)
6 FR lunge
5 S2OH
Monday, February 11, 2019
WOD 2-12-19
EMOM x 10-
1- Max bar MU
2- 12 box jump overs
* at minute 11- 3:00 max WB
* at minute14- max bar hang
1- Max bar MU
2- 12 box jump overs
* at minute 11- 3:00 max WB
* at minute14- max bar hang
Sunday, February 10, 2019
WOD 2-11-19
Thursday, February 7, 2019
Wednesday, February 6, 2019
WOD 2-7-19
Floor Press 5-5-5-5-5
——————————
8 min AMRAP for quality-
12 kB row *each
14 tricep push down
16 plank shoulder taps
——————————
8 min AMRAP for quality-
12 kB row *each
14 tricep push down
16 plank shoulder taps
Tuesday, February 5, 2019
WOD 2-6-19
Lurong Week #4-
10 min AMRAP-
15 PSN (115/75)
20 DL
25 Over the box jump (30/24)
20 HRPU
15 thruster
10 min AMRAP-
15 PSN (115/75)
20 DL
25 Over the box jump (30/24)
20 HRPU
15 thruster
Monday, February 4, 2019
WOD 2-4-19
EMOM x 10- 2 PCL
------------------------------
"Open 13.4"
7 min AMRAP ladder-
3-3, 6-6, 9-9, 12-12, etc
PCL + Jerk (135/95)
T2B
------------------------------
"Open 13.4"
7 min AMRAP ladder-
3-3, 6-6, 9-9, 12-12, etc
PCL + Jerk (135/95)
T2B
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