kettle bell
kettle bell

WODs

February 12-17 (WODs of the Week)

Monday, February 12, 2018

SWOD
10 minutes to establish a 2 Rep TnG Clean and Jerk
Working up to a heavy touch and go (2 reps) within 10 minutes. There is not enough time here to get a PR, so don't worry about that. Just need a good warm up to make part B feel light. Do not let go of the bar. Fast and efficient.

WOD
4 Rounds For Time:
10 Clean and Jerks (135/95)
10 Cal Assault (12 Airdyne/Row)
2 Rope Climbs to ceiling/beam ~19ft (scale: 6 floor pulls)
20 Burpees

^24 minute cap. RX+ is legless to 15ft
——

Tuesday, February 13, 2018

SWOD
Every 2 minutes x 5 sets:
10 Back Rack Lunge Steps (across ~75% effort)

WOD
EMOM 15
min. 1) 15/12 Cal Row
min. 2) 15 Wall Balls (20/14, RX+30/20)
min. 3) 15 American KB Swings (53/35)
——

Wednesday, February 14, 2018

Partner WOD (warm up)
AMRAP 6
Max Effort Row for CALORIES, switch anytime

WOD A
AMRAP 10
9 OHS (95/65)
11 CTB Pull-Ups

WOD B
AMRAP 10
10 Deadlifts (225/155, RX+ 255/175)
10 HSPU’s (RX+ strict) Scale: hand-release push ups
——

Thursday, February 15, 2018

SWOD
5x3 Split Jerk (building)
^RECORD FINAL WEIGHT

WOD
Get as far as you can in 15 minutes…
1-2-3-4-5-6-7-8-9… +1 rep each round
T2B
Hang Power Cleans
Front Squats
Rx: 135/85, RX+ 155/105
——

Friday, February 16, 2018

Weightlifting
3-3-3-3-3 Power Snatch (building)

WOD
50-40-30-20-10 Alt. DB Snatch (50/35)
10 Cal Assault Bike Sprint (12 Airdyne)
50 Double Unders (2x Singles)
(Snatches go down, CAL+DU stays the same for 5 rounds)
——

Saturday, February 17, 2018

PWOD
Partner Murph
1 mile run (200m intervals)
100 Pull-Ups*
200 Push-Ups*
300 Air Squats*
1 mile run (200m intervals)
*Partners may alternate 20 rounds of 5 pull ups, 10 push ups, 15 air squats.

SWOD (optional)
Make up a lift from the past week.