Monday022916
•••
Back squat – Heavy single
•••
3 Rounds for time:
15 Ring Rows (back to floor)
10 Front Squats, 155/105
Directly into…
21-15-9:
KB Swing
AbMat situp
Monday022916
•••
Back squat – Heavy single
•••
3 Rounds for time:
15 Ring Rows (back to floor)
10 Front Squats, 155/105
Directly into…
21-15-9:
KB Swing
AbMat situp
Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
•••
Athletes not signed up for the open will be doing a slightly different version of this WOD.
Thursday022516
•••
Alternating EMOM x20
Odd- 5 Deadlifts
Even- 10 Box jumps 24/20
#blackout
Come ready for anything!
Friday021916
•••
Deadlift 5rm
•••
21-15-9
OHS 95/65
C2B pullups
Thursday021816
•••
Run 600m
50 wall ball shots 20/14
40 toes to bar
30 power cleans 135/95
Wednesday 021716
•••
Shoulder press 5rm
•••
8 min AMRAP
10 thrusters 95/65
5 bar facing burpees
10 hang power snatch 95/65
5 bar facing burpees
Tuesday
021616
•••
500m run
40 deadlifts 155/105
30 box jumps 24/20
20 front squats 155/105