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WOD



2/24/2018
WOD
With a partner:
23 Min Ascending ladder by 3s (3,3,3... 6,6,6..)
SDLHP @115/75/45
Pushups 
Front Squat 
Alternate after full rounds 
(Partner 1 completes 3,3,3 then Partner 2 completes 3,3,3)
Every 3 mins = both partners complete up & back duck walk 


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WOD



2/23/2018
OPEN WOD 18.1
20 Min AMRAP:
8 Toes to bar
10 Single Arm DB Hang Clean & jerk
14/12 Cal row 

RX @50/35, Scaled @35/20

EXS
Snatch pull + P. Snatch + Hang Snatch 
8 sets climbing to 90%


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WOD



2/22/2018
WOD
5 RFT (rest 1:30 btwn Rounds):
500m row
30 KBS @53/35/25
50 Dubs

EXS
EMOMx12= Thruster (climbing wt)
Mins 1-3: 4 reps, Mins 4-6: 3 reps, Mins 7-12: 2 reps


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WOD



2/21/2018
STRENGTH WOD
Bottom up Front Squat: work to a heavy 2
Then, 2x3 @90%

WOD
2 RFT
400m Run 
25 DL @185/125/85
200m Run
25 Med ball cleans 

EXS
Sots Press 3x2, 5x1


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WOD



2/20/2018
STRENGTH WOD
Choose between..
L1= 10x4 UB HSPU
L2= 8x6 UB HSPU
L3= 6x9 UB HSPU

WOD
5 RFT 
15 Box jumps
12 Ring dips
P. Snatch @115/75/45

EXS
Clean pull+Hang clean pull+clean
x3 @70%, x3@75%, x3@80%, x2@85


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WOD



2/19/2018
STRENGTH WOD
7 sets: Push press+push jerk+Split jerk (climbing)

WOD
OPEN WOD 17.2 - 12 Min AMRAP
2 rounds of: 50 ft DB walking lunge
16 T2B 
8 DB P. Cleans @50/35/25
2 rounds of: 50 ft DB walking lunge
16 Bar MU
8 DB P. Cleans @50/35/25

EXS
Back squat 10x3 @75%


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WOD



2/18/2018
SUNDAY BARBELL
1. Work to a heavy complex- snatch pull (from floor) +squat snatch + snatch balance  
Then @85% of your finishing weight; power snatch + Snatch balance- 5x1 
2. Strict press w/ 5 sec OH hold 5x2 @80%
3. 5 rounds: max effort Chin up hold + Max effort L-sit hold

WOD
for time:
100 PC @115/75/45


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WOD



2/17/2018
With a partner, splitting reps evenly:
10 Min AMRAP:
20 Cals AB
30 Bar facing Burpee 
40 OHS @95/65/45

Rest 2 Mins

10 Min AMRAP:
50 pull-ups 
50 Wall balls


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WOD



2/16/2018
WOD
FROM 0:00-8:00=
Work to a max complex: 
Hang P. Clean + P. Clean + 2 push jerk 

FROM 10:00-20:00= AMRAP
20 T2B
20 Cal Row
20 DL @225/155/105

FROM 22:00-28:00=
 EMOM- 1 Clean & Jerk @90% of your complex

EXS
BTN Split jerk 3x1@80%, 3x1@85%

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WOD



2/15/2018
WOD
OPEN WOD 17.5
10 RFT:
9 Thrusters @95/65
35 Dubs

EXS
Work to a heavy complex: 
High Hang clean+front sq+low Hang clean+FS+sq clean+jerk


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