WODs

February 6-11 (WODs of the Week)

Monday, February 6, 2017

WOD
“Filthier 50”
50 bench press
50 back squats
50 bent over barbell row
50 hang power clean
50 T2B
(135/95, or ~50% of your 1RM bench press if Rx is too heavy)
*40 min CAP
——

Tuesday, February 8, 2017

SWOD (15 min)
OHS (3-3-3-3-3... work to a heavy triple)
-or-
(Squat) Snatch complex: 
High hang+below the knee+floor

WOD
EMOM (21 min)
Min 1: 3 -heavy- Deadlifts
Min 2: 5 -strict- Pull Ups
Min 3: 7 -strict- HSPU
——

Wednesday, February 8, 2017

WOD
3 rounds for time:
25 box jumps (24/20)
20 KB swings (53/35)
15 Burpees
10 Pull ups
5 Front Squats (185/125)
>>No racks. Scale as needed to ensure efficient movement.
——

Thursday, February 9, 2017

SWOD
C&J Complex (2 Cleans + 1 Jerk)
6 sets @60,65,70,75,80,85%

WOD
7 rounds for time:
9 Power Snatch (115/75)
15 Wall Balls (20/14)
21 DU (3x singles)
——

Friday, February 10, 2017

SWOD
Back Squat
2x5 @ 80%
2x3 @ 85%
2x2 @ 90%

WOD
30-20-10:
Pull ups
Burpees
——

Saturday, February 11, 2017

WOD: TBA