Monthly Archives: February 2017

3-1

-Buy in(3 rounds)

20-around the worlds (10L+10R)

20-halos (10L+10R)

10-wall squats
-skill/strength(8 min. Emom)

1st-(3-5) cleans ( go heavy if you can keep it together)

2nd-(6-8) ab wheels
-W.O.D.(10 min. AMRAP)

8-front squats 95/65(Rx+ 135/95)

8-burpees over the bar

8-hang power cleans 95/65(Rx+ 135/95)
-cash out

1 min. Couch stretch each leg

Roll/stretch


2-28

-Buy in(2 rounds)

10-goblet squats

20- jumping jacks
-W.O.D.(30 min. Emom)45 on/15 off

1st-row

2nd-wall sit

3rd-plank

4th-mtn. Climbers

5th-good mornings
-cash out

3-arm bars each side

Roll/stretch


2-27

Buy in(3 rounds)

10-med ball squat cleans

10-pass throughs
-skill/strength (8 min. Emom)

1st-(6-8)Bent over rows with weighted barbell

2nd-(10-15)hand release push-ups
-W.O.D.(5 min. AMRAP)

5-shoulder to overhead (STO)95/65 (Rx+135/95)

10-toes to bar

*Rest 2 min.*

(5 min. AMRAP)

5-STO 95/65(Rx+ 135/95)

10-toes to bar

15-overhead squats 95/65(Rx+ 135/95)

20-pull-ups (Rx+ chest to bar)
-Cash out

1min.-bar hang

Roll/stretch


2-24

Buy in

5-1 bear complex
W.O.D. 17.1

Will show scales at the gym!!!

GOOD LUCK EVERYONE!!!
Remember we will be having the worldwide open competitors and the in house 208 competitors starting at 7:30 p.m. For the next 5 Friday nights!!

Friends and family can come and watch and bring a chair!


2-23

-Buy in

5 min.-crawling
-W.O.D. (20 min. 30 on/ 30 off)

1st-Hanging knee tuck or L-sit

2nd- wall sit

3rd-plank

4th-row
-cash out

2-30 sec. sprints

Roll/stretch


2-22

-Buy in(2 rounds)

10-wall squats

20-jumping jacks
-skill/strength(8 min. Emom)

1st-(4-6)- back squats

2nd-20m bear crawl
-W.O.D.(12 min. AMRAP)

40m-farmers carry 53/35

30-air squats

20-ground to overhead 95/65
-cash out

3-arm bars each side

Roll/stretch


2-21

-Buy in(3 rounds)

20-halos 10L+10R

10-push-ups

5-pry squats
-W.O.D. (2 rounds)

3 min. AMRAP 

10-Toes 2 wall

10-swings

3 min. AMRAP 

20-double unders

20-Russian twists

3 min. AMRAP 

Burpees

*1 min. Rest between AMRAP’s*
-cash out

1-1min. Sprint

Roll/stretch