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Category

Daily Workouts

WOD for 021517

February 14, 20170
Segment 1: Power Clean & Power Jerk 60%/2 65%/2 70%/2 Segment 2: Front Squat (65%/3) x 3 Segment 3: For time: 50 Clean & Jerks (135/95) *EMOM: Complete 6 T2B – starting with the T2B
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WOD for 021417

February 13, 20170
Segment 1: EMOM 9 minutes: Min 1: 5 Snatches (165/115) Min 2: 5 Snatches Min 3: Rest Min 4: 5 Snatches Min 5: Rest Min 6: 9 Clean and Jerks (165/115) Min 7: 9 Clean and Jerks Min 8: Rest Min 9: 9 Clean and Jerks Segment 2: “Diane” 21-15-9 Deadlift (225/155) Handstand Pushups
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WOD for 021317

February 12, 20170
Segment 1: Power Snatch 60%/2 65%/2 70%/2 Segment 2: Back Squat (65%/3) x 3 Segment 3: “Jackie” 1,000m Row 50 thrusters (45/35) 30 Pullups
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WOD for 021217

February 11, 20170
Segment 1: Take 20 minutes to make up any missed segment from the past week. Segment 2: 16.3 AMRAP 7 minutes: 10 power snatches (75/45) 3 bar muscle-ups
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Valentine’s Day Partner Challenge 2017

February 10, 20170
Segment 1: 1RM Partner Deadlift Segment 2: “Menage a Trois” For time: 75 thrusters (65lbs) 75 pullups Then, 75 shoulder to overhead (95lbs) 75 toes to bar Then, 75 power cleans (115lbs) 75 burpees 20 minute time cap
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WOD for 021017

February 9, 20170
Segment 1: Front Squat 60%/2 70%/2 75%/2 80%x2 (85%x2) x 3 Segment 2: “Blue Devil” For Time: 125 Double Unders 100 Air Squats 75 KB Swings (52/35) 50 Burpees 25 Thrusters (115/75)
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WOD for 020917

February 8, 20170
Segment 1: AMRAP 18 minutes: 30 Push Jerks (115/80) 30 BJ (24/20) 30 Cal Row 30 Toes to Bar Segment 2: Moblity
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WOD for 020817

February 7, 20170
Segment 1: Clean & Jerk Heavy Single 85% of Heavy Single 90% of Heavy Single Segment 2: 30 Front Squat (135/95) 20 Front Squat (155/105) 10 Front Squat (185/135) Rest 3:00 30 Deads (185/135) 20 Deads (225/155) 10 Deads (275/185)
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WOD for 020717

February 6, 20170
Segment 1: EMOM 8 minutes: Odd: 4 Snatches (155/105) Even: 7 Overhead Squats (155/105) Segment 2: 5 Rounds: 10 Power Cleans (135/95) 10 Bar Facing Burpees
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WOD for 020617

February 5, 20170
Segment 1: Snatch heavy single 85% of heavy single 90% of heavy single Segment 2: 21-15-9: Squat Snatch (95/65) Chest to Bar Pullups
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