Friday February 1, 2019

Freakin’ PARTNER WORKOUT!!!!

30 min partner WOD
0-24 AMRAP
10-20-30-40….
Burpee box jump over 24/20
KB goblet squats 53/35
20-40-60-80… Dubs

24-30 AMRAP
Pull-ups

Two scores for each
AMRAP

Monday January 31, 2019

Skill/strength
EMOM 10 minutes
Strict press x 4

WOD 18 min AMRAP

3 front squats 155/105
6 Hang Power Clean 155/105
9 Clapping push ups
12 Jumping pull-ups

Wednesday January 30, 3019

Skill
Ring muscle up progressions
-Low ring progression
-Jumping
-False grip ring row to pulling
On top of rings

Or 40 muscle ups for time with a partner
Or 20 for time solo

WOD 18 min cap*
40-30-20
Thruster 45/35
15-15-15
Box jump 24/20

*every 2:00 including at start do 4/3 wall walks(1 min cap on these each round).

Tuesday January 29, 2019

Skill/strength
10×2
Snatch pull + Hang snatch

WOD
400 m run to start
18-15-12
Deadlift 225/155
15 V-ups
400m run to finish

Monday January 28, 2019

Not a barbell in sight but plenty of work to be done. No excuse will suffice. Get in and do work!

Amrap 14 min
3…6…9…12… etc adding 3
Right arm DB squat clean
Right arm DB push press
Right arm DB thruster
Left arm DB squat clean
Left arm DB push press
Left arm DB thruster
RX 50/35
Or try it with KBs

Finisher
3 sets
Dragon flags x 5
:90 plank
:90 Superman hold