Saturday, February 16th, 2019

MetCon: Partner WOD - You go, I go Style

Buy- in: 500m Row Each (partner does sit-ups while other rows)

6 Rounds

15 Wall Ball 20/14

15 Box Jump Over 24/20

15 Pull-Up

15 Burpee

Cash-Out: 500m Row each (partner does sit-ups while other runs)

Wednesday, February 13th, 2019

Strength: Clean + Power Clean + Split Jerk 1.1.1 x 5 Every 90s Build

L2: Power Clean + Front Squat + HPC + Jerk 1.1.1.1 x5 every 90s build

L1: Clean DL + HPC + Push Press 1.2.3 x 5 all working sets at moderate weight

MetCon:

3 Rounds @ Increasing Effort 90-95-100%

18 Cal Row

15 Thruster 95/65

9 Pull Up

1 min Rest

Monday, February 11th, 2019

Conditioning:

AMRAP 4

10 DB Hang Power Clean 50/35
20 Walking Lunge no weight

Rest 4min

AMRAP 4

20 Air Squat
15 Sit Up
10 Cal AB

Rest 4min

AMRAP 3

10 DB Hang Power Clean 50/35
20 Walking Lunge no weight

Rest 3 min

AMRAP 3:

20 Air Squat
15 Sit Up
10 Cal AB

Rest 3 min

AMRAP 2:

10 DB Hang Power Clean 50/35
20 Walking Lunge no weight

Rest 2 min

Amrap 2:

20 Air Squat
15 Sit Up
10 Cal AB

Sunday, February 10, 2019

Skill: DU and HS

Drill: EMOM 10 Alt

Min 1: 30 Double Unders

Min 2: 45sec HS Hold

MetCon:

3 Rounds (12m CAP)

500m Row

15 Pull-Up

15 Goblet Squat (53/35)

15 Sit Ups

Rest 5 min

AMRAP 12
20 Russian KBS 53/35
15 Push-Up
10 T2B

Saturday, February 9, 2019

Met Con:

Partner WOD - Split Reps However (both burpee)

2 Rounds

30 Deadlifts 185/135

250m Row each

30 Wall Ball 20/14

20 Partner Clap Burpee

30 Box Jumps 24/20

20 Partner Clap Burpee

30 Front Squat 135/95

250m Row Each