WOD

February 8

A. DL 1 x 6 reps @ 70%, 1 x 4 reps @ 75%, 3 x 2 reps @ 80-90% *after each set do 5 Weighted Single leg Hip Thrusts per side 3 rds 18 Up n over Box Jumps (24/20) 400m run 9 DL (275/185) *Scale down if needed + Finisher: Partner Leg Throwdowns 3 x 12 per side  ...

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February 5

A.1 Bench Press 2.2.2 x 3 sets rest 15 secs betw doubles rest 1 min A.2 1-arm db rows 3 x 10 per side *heavy and hold last rep at the top for 10 secs   12 min amrap 6 T2B 9 Pushups 12 Goblet Lunge Steps (70/53)   1Team Training A. Clean 10 singles @ 80-90 B....

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February 4

A. 3 Position PS work up to a heavy but perfect set in 13-15 mins For time 30 Pullups 24 Up n over Box Jumps (24/20) 18 PS (115/78) 15 Pullups 12 Up n over Box Jumps 9 PS

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February 3

5 sets each of: Alternating every 90 secs BS x 1 rep @ 85-95% Jump Squat x 3 reps @ 30-40% of 1 rm BS   Partner Workout Teams of 3 18 min amrap 50 ft Sled Drag @ tough weight 100 ft Farmers Walk *heavy 50 ft Bear Crawl Sled Drag *While 1 person is doing a full...

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February 2

A. Press 3 x 3 reps B. Push Press 3 x 2 reps C. Push Jerk 3 x 1   For time 1k row 30 Shoulder to OH (135/95) 1k run   A. 30 Shoulder to OH for time @ 75-80% of 1 rm *This can be taken from the rack *Put the weight used in the comments!   4 sets of:...

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February 1

5 rds 18 Wall Balls (20/14) 15 KB Swings (70/53) 12 Burpees 9 PC (135/95) + Finisher: Weighted 3 Point Plank hold 3 x 30 secs per side Banded GM x 50-75 reps   A. Snatch 2 x 2 singles @ 80%, 5 singles @ 85% B. BS @ 23×1 tempo up to a heavy double in 10 mins...

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