WODs

Wednesday February 20th, 2019

STRENGTH:
E2MOM 20:00
3 squat snatches
(building, PERFECT reps, drop the bar after each rep)

METCON:
10:00 AMRAP
8/6 calorie bike
10 kettlebell swings 50/30
25 double unders

Tuesday February 19th, 2019

STRENGTH:
15:00
2-2-2-1-1-1
front squat with :03 pause

METCON:
EMOM 14:00
a. 7 handstand pushups
b. 14 wallballs

Monday February 18th, 2019

STRENGTH:
16:00
4-3-2-4-3-2
bench press
(building in waves)

METCON:
3 rounds
500m row
50m (25/25) sa db oh walking lunge 50/30
15 burpees

Friday February 15th, 2019

STRENGTH:

15:00

4 x 6

deadlift

(building, CLEAN GRIP ONLY)

METCON:

4 rounds

15 calorie bike

10 hang power cleans 115/75

30 double unders

10 shoulder to overhead 115/75

Wednesday February 13th, 2019

STRENGTH:

15:00

2-2-2-1-1-1

back squat with :03 pause

METCON:

“KAREN” and a friend

150 wall balls for time

*15 abmat situps every break

(LAST DAY OF WALLBALL CHALLENGE!)

Tuesday February 12th, 2019

 

STRENGTH:

3 sets (supersets)

10 dbl db bench

8 dbl db bent over row

:30 rest

6 strict pull ups

4 strict handstand pushups

1:00 rest

 

METCON:

EMOM 14:00

a. 12/10 calorie row

b. 15/12 burpees