2/29/16…WOD

2/27/16…WOD

Warm up: TC

WOD:

WORKOUT 16.1

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

For those who did the OPEN workout Friday night, your work out is:

50-40-30-20-10

  • CAL Row
  • Russian KB Swings 55/35

2/25/16…WOD

Warm up: GW#6

Skill/Strength:

  • 15 MINs to Work on gymnastic movement of your choice: Focus on 1 or 2 movements and work progressions

WOD:

  • Row 500m
  • 30 Ab-mat sit-ups
  • Row 400m
  • 25 Ab-mat situps
  • Row 300
  • 20 ab-mat Sit-ups
  • Row 200
  • 15 Ab-mat sit-ups
  • Row 100
  • 10 Ab-mat sit-ups

Post work out: (not for time)

5×8 Shoot throughs on paralletts

2/18/16…WOD

Warm up: OW#2

Skill/Strength:

  • 1 power Snatch–> 1 hang Squat Snatch EMOM for 15 Rounds (Ascending in weight)

WOD:

6 Rounds

  • 5 OHS 135/95
  • 10 T2B
  • 30 DU/120 Singles

Each time you mess up on DU or singles— Start over the DU or Singles

 

 

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