WODs

Saturday February 17th, 2018

40 Minute amrap with a partner of:
10 bike cals each
10 step ups(24/20) each
10 row cals each
30 Double unders each
10 alternating DB snatch(50/30) each
10 SA DB OH lunge (50/30) each

*partner one completes 10 bike cals, partner 2 completes 10 bike cals,
 then move on to the next exercise to be completed in the same manner.

Tuesday February 13th, 2018

SPRINT/SKILL PRACTICE
EMOM x 10 MINUTES
*ODD: :15 sec SPRINT on Bike (or Row :15)
EVEN: 30” H.S. Walk or :30 H.S. Hold
*After sprint, slow pedal for remainder of minute

WORKOUT
FOR TIME
21-15-9
Assault Bike Calories
Burpee (6” Target optional)

Friday February 9th, 2018

STRENGTH
Build to a Heavy 4 Rep Back Squat

WORKOUT
E2MOM x 12 MINUTES
Min 1&2 – 30 Wall Ball + 10 Burpee
Min 3&4 – 25 Box Jumps (30/24)

Min 5&6 – 20 Wall Ball + 15 Burpee
Min 7&8 – 20 Box Jump Overs (30/24)

Min 9&10 – 10 Wall Ball + 20 Burpee
Min 11&12 – 15 Burpee Box Jump Overs (30/24)

*You have 2 min to accomplish the work in each round, rest remainder of work period