WOD Skill Push Press 6-6-6-6 Heaviest weight you can per set. Rest as needed. Conditioning 3 RFT 10 Strict Handstand Push-up 21 Medicine Ball Cleans 20/14 Handstand Walk 50ft 21 Wall Balls 20/14 Goal Time: Sub 12 Minutes Time Cap: 16 Minutes Scaling: Wall Walks/Planks for Handstand Walk
WOD Conditioning Alt EMOM 30 Minute 1: Run 200m Minute 2: 2 Rounds of Cindy (5 Pull Ups + 10 Push Ups + 15 Air Squats) Minute 3: Rest
WOD Skill E2MOM 14 Every 2 Minutes for 14 2 Squat Snatches (choose load) Conditioning For Time: 75 Calorie Row 75 Burpee Box Jump overs 24/20 Goal Time: Sub 12 Time Cap: 16 minutes
WOD 31 Heroes Teams of 2 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30/24 Partner 1 performs AMRAP while Partner 2 performs 400m sandbag run, when Partner 2 returns, Partner 2 begins AMRAP where Partner 1 left off and Partner 1 runs. This WOD was created specifically to honor the 30 men and… Read more »
WOD Conditioning For Time: 200 Double Unders 70 Dumbbell Squat Snatches 50/35 200 Double Unders Goal Time: Sub 20 Time Cap: 30 min
WOD Lifting Sumo Deadlift 3-3-3-3-3 Conditioning For Distance 12 Minutes: Double Kettlebell Front Rack Carry 53/35 Every 100m complete 7 double Kettlebell Swings
WOD Conditioning For Time: 10 Rope Climbs 15 Muscle-Ups 50 Chest-to-bar Pull-ups 50 Push-ups 15 Push Jerks 185/135 10 Strict Handstand Push Ups Goal Time: Sub 16 minutes Time Cap: 25 Min *Push Jerks must be taken from the floor
WOD Lifting EMOM 10 1 Back Squat @ 80% to 85% Conditioning Grace 30 Clean and Jerks 135/95 Goal Time: Sub 5 min Time Clap: 10 minutes
WOD Skill Toes-to-Bar / Touch and Go Snatch Conditioning 15-12-9-6-3 Power Snatch 115 2 for 1 Wall Ball 20/14 Goal Time: Sub 10 Minute
WOD Two Partners complete: 10 Rope Climbs 20 Squat Snatches 155/105 50 Burpee Box Jump 100 Calorie Row 50 Burpee Box Jump 20 Squat Snatches 155/105 10 Rope Climbs
This is going to be a challenging week, my friends!! Don’t forget to bring in those knee sleeves, you’ll need them quite a bit this week. Squats feature in a majority of the workouts, but they are relatively light weight so you will want to really speed through them when they come up in a WOD. We are going to get heavy for split jerks, deadlifts, and front squats, and test skills like handstand push-ups and double-unders. LOTS of great opportunities to really push yourself this week, so come in ready to work hard.
And yes, there will be some burpees this week. But you have to admit–they’re starting to feel a little easier/faster, right?!
We will also cap the week off with Coach Amanda’s “baby shower” event, Welcoming Baby Avery! That is Saturday, February 29 at 8:30. Donuts and coffee will follow the fun baby themed workout, so don’t miss this fun partner WOD!