Monthly Archives: February 2018

1838:

1838: Thursday 3/1 STRENGTH: push press 6X2 climbing CFNE runs a wod called “Goat Day” Choose (2) movements that you want to get better at but need some skill time and the coaches assistance to gain greater understanding. wod: Amrap 20 Odd minute – Goat 1 Even minute – Goat 2 Volume is up to… Read More »

Category: WOD

1939:

1839: Wednesday 2/28 STRENGTH: DL 3 3 2 2 1 1 A. 5 rounds 1 minute – wall balls 1 minute – Cal row 1 minute – DU rest 1 minute Break// B. EMOM 6 5 pull ups 8 burpees (fast) games standard Scale: 3 pull ups – 5 burpees

Category: WOD

1838:

1. Slow Tempo Muscle Snatch+ Tall Snatch+ Snatch Drop+ Zotts Press: (3+3+3+3)x3 *Move really slow off the ground on the muscle snatch to reinforce good positions. 2. SN PP + Pause OHS+ OHS: (2+1+2) x 3 working sets. 3. High Hang Snatch + Snatch: (2+1) x 3 working sets.. 4. Pause Front Squat+Front Squat (1+2)… Read More »

Category: WOD

1837:

1837: Monday 2/26 wod: amrap 20 2/4/6 or 8 pull ups 4/6/8 or 10 hrpu 6 or 8 db step ups (knee no higher hip for box height) 20 DU 10 hollow rocks or: 18.1 redo amrap 20 8 T2B 5/5 db clean and jerks 50/35 Cal Row 14/12

Category: WOD

18.1

WORKOUT 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 14 / 12-cal. row VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Teenagers 14-15:… Read More »

Category: WOD

1836:

1836: Thursday 2/22 STRENGTH: b squat 5 5 3 3 2 2 climbing wod: 24 16 12 push ups abmat sit ups squat jacks db push press 20/15 kb swings 35/26 v-up

Category: WOD