2/17/15 WOD

1)Halting snatch DL 10 at 110% max snatch 2)Snatch highpull w/pause at top for form 3)Snatch highpull to snatch from knees 5×1 at 70% 4×1 at 75% 3×1 at 80% 4)AMRAP5 5 DL’s, BW CCCT there & back, 32’

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February 16, 2015

2/16/15 WOD

1)ME back squat w/bands 2)FGB format Goblet Lung steps, 70/55 GHD sit ups F squats, 95/65 Standing GM’s, 95/65 Hng sqt clns, 95/65  

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February 15, 2015

2/14/15 WOD

1)DE80 bench, 8×3 2)For time: 25 burpees 50 pullups 80 squats 100 situps 50 burpees 25 pullups 40 squats 50 situps  

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February 13, 2015

2/13/15 WOD

1)ME Snatch 2)ME C&J 3)AMRAP5 10 muscle snatches, 75/55 10 air squats

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February 12, 2015

2/12/15 WOD

1)DE80 F squat, 8×2 2)5RFT: 10 DL, 225/155 10 Medball clns, 20/14 20 Medball situps, 20/14

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February 11, 2015

2/11/15 WOD

“Filthy 50” complete 50 reps of each of the following: Box jump, 24/20 Jumping pull-ups Kettlebell swings, 35/20 Walking Lunge Knees to elbows Push press, 45/35 Back X Wall ball shots, 20/14 Burpees Double unders  

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February 10, 2015

2/10/15 WOD

1)ME bench 2)AMRAP5 5 clapping push ups 5 hng pwr cln, 135/95 5 kneeling squat jumps Rest 1 min Repeat 2 more times (15 minutes working time)

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February 9, 2015

2/9/15

1)DE Snatch, No misses = smiley face (any miss must start over) 5 at 75% 3 at 80% 2 at 85% 1 at 90% 2)Same for C&J 3)5 min max reps KB snatch, 55/35

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February 8, 2015

2/7/15 WOD

1)ME low bar back squat 2)AMRAP20 10 Pistols (5 each leg) 10 Pistols (5 each leg) 10 straight leg GM’s, 95/65 10 Burpee box jump over, 24/20  

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February 6, 2015

2/6/15 WOD

1) DE75 bench, 10×3 2)4 rds: 5 DL, 275/195 10 groiners 20 RKB swings, 55/35 30 pullups  

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February 5, 2015
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