Month: February 2018

Thursday, March 1st 2018

Strength/Skill: Bench Press 5-5-5-5-5 *ascending (~50%-60%-70%-80%-85%) GP WOD 3x 2 min 15 wall ball 20/14 10’/9′ max double-under rest 2 min OPEN WOD 3x 2 min 25 wall ball 20/14 10’/9′ max double-under rest 2 min Supplemental AMREP 5 Burpee

Wednesday, February 28th 2018

Strength/Skill: EMOM 5 GP 10 Double KB deadlift (medium) OPEN 5 Double KB deadlift (heavy) GP WOD 3 RFT 15 Thruster 45/33 15 Ring row OPEN WOD 3 RFT 15 Thruster 95/65 15 Pull-up Supplemental EMOM 6 (alternating) 1 min super man 1 min hollow hold 1 min rest

Tuesday, February 27th 2018

Strength/Skill: T2B skill work GP WOD AMREP 12 3-6-9 etc Knee up Box step-up 24/20″ OPEN WOD AMREP 12 3-6-9 etc T2B Pistol (alternating) Supplemental EMOM 5 35 unbroken double-unders

Monday, February 26th 2018

Strength/Skill: 30-20-10 OHS *ascending (~40%-60%-80%) GP WOD 3x 1 min Russian KB swing 53/36 1 min Box Jump 24/20 1 min Abmat sit-ups rest 1 min OPEN WOD 3x 1 min Russian KB swing 72/53 1 min Box Jump 30/24 1 min GHD rest 1 min Supplemental 3x max MUs rest 2 min

Saturday, February 24th 2018

  GP WOD – Partner WOD 21-18-15-12-9-9-12-15-18-21 reps, for time of: Deadlift, 225/155 lbs Burpee *divide the reps as you like   OPEN WOD – “Donny” 21-15-9-9-15-21 reps, for time of: Deadlift, 225/155 lbs Burpee


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