Wednesday, February 28, 2018

WOD:

Kelly(or ish)

RX – 3 rounds for time

  • 400 Meter Run (500 m. row or 20/15 calorie Assault Bike)
  • 30 Box Jumps 20/16
  • 30 Wall Ball 20/14

RX+ – 5 rounds for time

  • 400 Meter Run (500 m. row or 20/15 calorie Assault Bike)
  • 30 Box Jumps 24/20
  • 30 Wall Ball 20/14

Fitness – 4 rounds for time

  • 175 Meter Run (200 m. row or 10/7 calorie Assault Bike)
  • 20 Box step-ups 20/16
  • 10 Wall Ball 14/8

Tuesday, February 27, 2018

Strength/Skill:

Back Squat

3×5 @75% 1RM

 

MetCon:

18 minute AMRAP

RX

  • 12 Burpees
  • 10 Box Jump Overs 20/16
  • 100 Single-unders

RX+

  • 15 Burpees
  • 12 Box Jump Overs 24/20
  • 50 Double-unders

Fitness

  • 10 Push-ups
  • 10 Air Squats
  • 10 Box Step-ups 20/16
  • 50 Single-unders

Monday, February 26, 2018

Skill/Strength:

Bench Press

3 sets of 1 rep @ 90% 1RM

 

MetCon:

RX – for time

rounds of 24 – 12 – 24

  • Weighted KB Lunge 44/25
  • HR Push-ups

RX Plus – for time

rounds of 30 – 15 – 30

  • Weighted KB Lunge 53/35
  • HR Push-ups

Fitness – for time

rounds of 30 – 15 – 30

  • Lunge
  • Push-ups

 

Saturday, February 24, 2018

WOD:

Teams of 2 – split workload evenly

Complete the below movements in any order wanted. Each team member has to do equal number of reps. Only 1 team member working at a time.

  • 2000 m. Row
  • 50 alternating arm Dumbbell Thruster 40/25
  • 100 Jumping Pull-ups
  • 150 KB Swings 53/35
  • 200 Sit-ups
  • 250 DU’s