Monthly Archives: February 2018

28-Feb-18

A. Warm Up: For Quality 300m Row -Rest 2 Min 200m Row -3 Rds NFT 10 Close Grip Swings 10 Alternating DB Snatch 10 Lunges B. Skill: Pull Up (15:00) Working On The Next Level Butterfly Kipping C. WOD: For Time 1,000m Row 30 SDLHP 95/65# 30 Burpees Over The Bar D. Cool Down: Mobility…
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28-Feb-18-Open Week 2

A. Weightlifting: Power Clean EMOM 6 Minutes 3 Reps @ 165/110# B. Conditioning: Assault Bike 8 Rds :40 on :20 Off Max Cals -Rest 3 Minutes 8 Rds :20 on :40 Off Max Cals C. WOD: For Time 1,000m Row 30 SDLHP 95/65# 30 Burpees Over The Bar
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27-Feb-18-Open Week 2

A. Strength: Bench Press 4x3 Building B. Weightlifting: 2 Squat Clean + 1 Jerk 4x1 @ 85% C. WOD: 5 Rds For Time (13:00cap, not the same as normal wod) 45 DU’s 25 Wall Balls 5 Ring Muscle Ups
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27-Feb-18

A. Warm Up: For Quality 2 Min Spin On AirDyne -3 Rds NFT 30 DU’s 15 A.R.E. Squats 3 Muscle Up Transitions B. Weightlifting: Squat Clean + Jerk 4x1 @ 85% C. WOD: 5 Rds For Time (19:00 cap) 45 DU’s 25 Wall Balls 5 Ring Muscle Ups D. Cool Down: Stretching Pigeon Stretch Couch…
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26-Feb-18

A. Warm Up: For Quality 400m Row -3 Rds NFT 6 Pressing OHS 6 Single Arm DB Strict Press (3&3) 12 KBS B. Weightlifting: Squat Snatch 7x1 Building C. WOD: AMRAP 8 Minutes 2-4-6-8-10-12-14-etc Squat Snatch 95/65# HSPU D. Cool Down: Pattern Reset 2 Rds For Quality 8 Pressing OHS (pvc) 8 Strict Press (pvc)
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26-Feb-18-Open Week 2

A. Strength: Back Squat 3x6 @ 75-80% B. Weightlifting: Squat Snatch 7x1 Building C. WOD: AMRAP 8 Minutes 2-4-6-8-10-12-14-etc Squat Snatch 135/95# HSPU
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24-Feb-18

A. Warm Up: For Quality 500m Row -3 Rds NFT 10 KBS 3 Strict HSPU 10 Air Squats B. Strength: Deadlift 4x3 @ 31X1 (3 seconds down) @ 65% Of 1RM C. WOD: AMRAP 25 Minutes Alternate Every 2 Minutes With Partner. Pick Up Where They Left Off. 2 Minute AMRAP Of: 3 Deadlifts 185/25#…
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23-Feb-18 Open 18.1

A. Coaches Warm up   B. WOD: Open 18.1 AMRAP 20 Min 8 T2B 10 DB Hang Clean And Jerks (5 each arm, see weights) 14/12 Calorie Row   C. Cool Down: Stretching Pigeon Stretch Calf Stretch Shoulder Stretch
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