WODs

February 29-March 5 (WODs of the Week)

Monday, February 29, 2016

WOD
For time:
25 Box Jump, 24/20
25 Pull Ups
25 KBS, 53/35
25 Walking Lunge Steps
25 T2B
25 Push Press, 75/55
25 RDL, 75/55
25 WB, 20/14
25 Burpees
50 DU

GWOD
Tabata (4 min)
Banded C2B hold
Using a band, hold for 0:20, off for 0:10

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Tuesday, March 1, 2016

WOD 1
“Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips

WOD 2
EMOM 10
Min 1 - 10 Thrusters, 95/65
Min 2 - 10 OHS, 95/65

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Wednesday, March 2, 2016

SWOD
A. Warm up to ~90-95%, then, 3×1 Squat Clean (3 singles, AHAP)

B. Warm up to 85% then, 3×2 Bench Press

WOD
25 Cal Row
25 Box Jumps
20 Cal Row
20 Box Jumps
15 Cal Row
15 Box Jumps
10 Cal Row
10 Box Jumps
Rx: 24/20
RxC: 30/24

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Thursday, March 3, 2016

WOD 1
AMRAP 15
12 Front Squats
12 Strict Press
12 Bent Over Row
Rx: 75/55
FOR QUALITY NOT SPEED!! Slow, steady, and controlled movements

WOD 2
Row 2-3K (recovery pace)

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Friday, March 4, 2015

CF OPEN 16.2

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Saturday, March 5, 2016

SWOD
2 Power Snatches every 30 seconds for 8 minutes

WOD
Buy-In: 1000m Row
Then, 4 RFT:
20 KBS, 70/53
60 DU
Cash-Out: 1000m Row