WOD

February 26

5 sets each of: Every 90 secs alternating movements: PC x 3 reps @ 80-90% *all singles Split Jerk x 2 reps @ 85-90% *off rack 5 sets each of: Every 90 secs alternating movements: PC x 3 reps @ 80-90% *all singles Split Jerk x 2 reps @ 85-90% *off rack For time 1 Mile...

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February 25

A. BS 5 x 2 reps @ 80-90% of 1 rm *after each set do 8 Supinated Grip BB rows 3 rds 200m run w/Medball (20/14) 25 Wall Balls (20/14) 20/15 Pushups

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February 24

A. 2 Position Snatch every 90 secs x 7 sets *Floor x 1/Below knee x 1 *Squat if you can but if not do a Power Snatch!   5 min amrap @ high effort 5 PS (95/68) 5 T2B rest 2 mins   5 min amrap @ high effort 15 KB Swings (53/35) 15 Abmat situps   ENDURANCE 20 min amrap...

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February 23

A. DL 1 x 9 reps @ 60-65%, 1 x 7 reps @ 70-75%, 1 x 5 reps @ 80-85% * 1 set every 3 mins Partner Workout For time 1 Mile run *Alternating every 200m 60 Alternating Burpee Box Jumps (24/20) 2k row *Alternating every 250/200m *Time Cap is 25 mins!   1Team Training  A....

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February 22

\ 3 min amrap x 6 sets 3 Thrusters (115/78) *Can scale up to (135/85) 5 Pullups *Scale up to C2B Pullups if you can! 20 DU rest 1 min after each amrap! + Finisher: 30 Barbell Rollouts 50 Heavy Weighted Abmat Situps\ \ Endurance\ \ 25 min amrap Teams of 3: Partner A:...

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February 20

A. BS 2 reps @ 50,60,70%; 1 rep @ 2 waveloads 80,85,90% *50,60,70 are EMOM *Singles are 1 rep every 90 secs Partner Workout 18 min amrap Partner A- 200m run Partner B- Amrap 5 Pullups + 1 Bear Complex (115/78) *Can scale up to (135/95) and C2B Pullups! + *1 Bear...

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Programming isn’t anything

It’s everything.