WOD Archive for February 2019
February 27, 2019
Warm-up
Accumulate 100/80 Calories between Bike, Ski, Row
C&J Barbell Warm-up
15:00 to build up to a Heavy
Power Clean and Jerk drop and reset x 3
Complete the Descending Ladder
12 PC &J 135/95
50 Double Unders
9 PC &J 165/115
50 Double Unders
6 PC &J 195/135
50 Double Unders
3 PC &J 225/155
50 Double Unders
Remaining Time: Mobilize
Lite Class
Class Warm-up then
18 PC &J
50 Double Unders
15 PC &J
50 Double Unders
12 PC &J
50 Double Unders
9 PC &J
50 Double Unders
6 PC &J
50 Double Unders
3 PC &J
50 Double Unders
February 26, 2019
Warm-up
Lunge Down/Back with hip flexor stretch x 2
Bear Crawl Down/Back x 2
Mobility
Pigeon Stretch
Couch Stretch
Ankle Mobility
Strength
Back Squat
3x12 @50% of 1RM
Conditioning
3 Rounds for Time
20 KBS 53/35
15 C2B Pull-Ups
10 HSPU
Lite Class
Class Warm-up then
Partner Sprints (gym floor not on treadmill)
4 Rounds of
15 Back Squats
15 KBS
15 Cal Bike
February 25, 2019
Warm-up
3 Rounds:
10 PVC Pass Throughs
10 PVC OHs
10 Spider-Man’s (5 each side)
Snatch Barbell Warm-up
Oly
15:00 to find a heavy complex of:
1 Snatch
2 Overhead Squats
7:00 Rest/Set-up
15:00 AMRAP
40 Calorie Bike
20 OTB Burpees
15 Squat Snatches 155/105
20 OTB Burpees
40 Calorie Ski
Lite Class
2 18:00 AMRAPs
40 Calorie Row
20 OTB Burpees
15 Front Squats
40 Calorie Row
20 OTB Burpees
Rest 2:00
20 Calorie Ski
40 Sit-ups
15 S2OH
20 Calorie Ski
40 Sit-ups
February 22, 2019
19.1!
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Lite Class
30:00 AMRAP of
19 Cal Row
19 Cal Ski
19 Cal Bike
19 Wall Ball
February 21, 2019
Recovery Day!
6:00 of movement on Bike, Ski or Run
Full Body Foam Roll
Branded Shoulder Distraction
Pigeon Stretch
Couch Stretch
Ankle Mobility
10:00 AMRAP
50 Double Unders
250m ski
10 Cal Bike
Lite Class
For Time
50 Box Jumps
50 Jumping Pull-Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press
50 Bird Dogs (25 each side)
50 Wall Balls
50 Burpees
50 Double-Unders
February 20, 2019
Warm-up
3 Rounds:
10 PVC Pass Throughs
10 PVC OHs
10 Spider-Man’s (5 each side)
OLY
Every 3 Minutes Complete 1 Set
Max Rep Touch and Go Power Snatch
Round 1 65%
Round 2 70%
Round 3 75%
Conditioning
3 6:00 Rounds
30 Wallballs 20/14lbs
20 Dumbbell Snatch 50/35lbs each arm
Max Calories on Rower in remaining time
Rest 1:00
Lite Class
1 Mile Run or 2k Row or 3 Mile Bike
30-20-10
Leg Raises
Hang Power Cleans
Sit-ups
Push-ups
1 Mile Run or 2k Row or 3 Mile Bike
February 19, 2019
Warm-up
40 Bar Facing Burpees
Mobility
Pigeon Stretch
Couch Stretch
Ankle Mobility
Strength
Back Squat
3x12 @50% of 1RM
Conditioning
For Time
20 T2b
20 Box Jumps 24”/20”
15 T2b
15 Box Jumps
10 T2b
10 Box Jumps
Lite Class
Run 1 mile
then
21-15-9
Back Squats
Calories on Ski Erg
Pull-ups
Box Jumps
then
Run 1 mile
February 18, 2019
Warm-up
Accumulate 100/80 Calories between Bike, Ski, Row
OLY
Every 2:00 for 5 Sets
1 Power Clean from floor + 2 Hang Squat Cleans + 1 Jerk
@75-80% current 1RM Clean & Jerk
Met-Con
AMRAP 20 Minutes
3 Rounds of “Cindy”
3 Squat Cleans 185/125lbs
Add 10/5lbs each Round
Lite Class
5 rounds of
8 Power Cleans
12 Back Squats
16 Burpees
24 Cal row
30 Sit-ups
February 15, 2019
Warm-up
Bike 15 Cals
PVC Pass Throughs x 15
PVC OHS x 15
PVC Good Mornings x 15
Snatch Prep
Band Pull Aparts x 20
Supinated Hang x 1:00
Muscle Snatch x 5
Power Snatch x 5
OHS x 5 with :10 Hold in the bottom on each rep
Good Morning x 5
Hang Squat Snatch x 5
Oly
20:00 to build to a heavy
Squat Snatch, drop, Squat Snatch, drop, Squat Snatch + 2 OHS
Conditioning
“Diane”
21-15-9
Deadlifts 225/155
HSPU
Lite Class
Mile Run Buy In then
15 Rounds of Cindy
Mile Run Cash Out
Happy Valentine’s Day
Warm-up
4:00 of movement on Bike, Ski or Run
Foam Roll with a focus on hips, quads and hamstrings
Shoulder Stability Work
2 Rounds of
Suitcase Carry Down/Back each arm
Bottoms up Hold at 90 Degrees Down/Back each arm
Y, T, W
Conditioning
14:00 AMRAP
2 Rounds of
5 Single arm DB C&J each arm
10 T2B
Then
2 Rounds
5 Single arm DB C&J each arm
10 Muscle-ups (ring or bar or combo)
Lite Class
Deck of Cards!