Friday February 15, 2019

WOD: Filthy 50
For Time
50 Box jumps 24/20
50 Jumping Pullups
50 Kb swings 35/25 lbs
50 Walking Lunge
50 Knees to Elbows
50 Push Press 45/35
50 Hip Extentions
50 Wall Balls 20/14 to 10/9’
50 Burpees
50 Dubs

25 minutes*

this is an extended time cap so don’t overscale. Instead break sets up into smaller sets and work through it.

 

Valentine’s Day 2019

Skill/Strength
Hang clean & Jerk
Build to a heavy single. Athletes chaice on either low hang or high hang.

WOD:
12 minute AMRAP
21 Calorie Row
10 Ghd su
15 Ring Rows
10 Ghd su
9 Ring Dips
10 Ghd su

If athlete cannot do ghd, scale to v-ups

Wednesday February 13, 2019

Skill/Strength
Bench press 5×10
Show control on all reps and pause for 1 second at the chest.

WOD:
15 minute AMRAP

40 ft walking lunge holding db 50/35
30 no push up burpees
20 alt hang db snatches 50/35
10 pull-ups

Tuesday February 12, 2019

Skill/Strength
Sumo Dead Lift 7×3
Dont be afraid to get heavy. Try to controll all three reps without dropping.

WOD:
Every 4 minutes for 20 minutes
200m run
15 dead lifts 95/65
10 squat cleans 95/65
5 push press 95/65

Monday February 11, 2019

Skill/Technique :
Single arm kb front rack lunge while holding a db 4 x 20 ahtletle choses weight
Goal is just to challenge the front rack position and core stability.

WOD:
Death By Kettle Bell 53/35 + Burpee
MInute 1: 1kb swing+1 burpee
MInute 2: 2kb swing+2 burpee
Minute 3: 3kb swing + 3 Burpee ect…