WODs

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

Friday February 2nd, 2018

A. Split jerk, 15:00 working on moderate/tough doubles (get 5-8 working sets in)
+
12:00 AMRAP:
40 burpees
20 power snatches, 95/65
30 burpees
20 power snatches, 95/65
20 burpees
20 power snatches, 95/65
10 burpees
AMRAP power snatches in remaining time
+
Sorenson hold, accumulate 2:00

Wednesday January 31st, 2018

A1. DB bench presss, 3 x 6-8, 20X1; :90 rest
A2. Bent-over barbell row, 3 x 6-8, 20X1; :90 rest
+
8:00 @ 85%:
8 alternating DB snatches, 50/30
8 box jumps w/ step down, 24/20
32 double-unders or 64 single-unders
+
3 sets w/a partner:
20/15 AB cals
Rest while partner works