WODS

27 02 2020 – Monday – AMRAP 21-15-9

METCON

AMRAP 6
21/15 Cal Row
21 KB Swing 24/16
21 Thruster 35/25

4min Rest

AMRAP 6
15/10 Cal Row
15 KB Swing
15 Thruster 45/30

4min Rest

AMRAP 6
9/6 Cal Row
9 KB Swing
9 Thruster 52/35

23 01 2020 – Thursday – DU and DB

SWOD
3 Position Clean & Jerk
E2M x 6
—————–
METCON

100-80-60-40-20
Double Under
50-40-30-20-10
Sit Up
25-20-15-10-5
Deadball Clean 30/20

22 01 2020 – Wednesday – Deadlift

SWOD
1. Deadlift
10 @ 55%, 8 @ 60%, 6 @ 65%, 4 @ 70%
——————
METCON
3RFT

200m Run
6-8-10 Bar Muscle Up
200m Run
10-12-14 DB Snatch 22.5/15

21 01 2020 – Tuesday – The Chief

SWOD
1. Strict Press
5×5 @ 70%

2. Strict Pull Up
3 Reps EMOM x 6
—————–
METCON
‘The Chief’

5 x 3min AMRAP w/ 1min Rest
3 Power Clean 60/43
6 Push Up
9 Squat

20 01 2020 – Monday – Back Squat

SWOD
Back Squat
10 @ 50%, 8 @ 60%, 6 @ 65%, 4 @ 70%
————-
METCON

2 Rounds
8 Snatch 60/40
8 Bar Facing Burpee
into
2 Rounds
8 Snatch 50/35
8 Bar Facing Burpee
into
2 Rounds
8 Snatch 40/30
8 Bar Facing Burpee

18 01 2020 – Saturday – 80/40

WOD
Teams of 2

80 Deadlift 100/70
40 Synchro Push Up
80 Clean 70/45
40 Synchro Burpee
80 Front Rack Lunge 50/35
40 Box Jump 24″/20″
80 Shoulder to Overhead 45/30
400m Run