WOD

February 15

20 min amrap 1k row then amrap the remaining time: 5 FS (165/115) *scale up to (185/125) 10 Pullups *scale up to C2B if you can 30 DU + Finisher: 50 Plank Raises 50 Side Plank Raises per side *Hold each rep for 1-2 secs   1Team Training A. Snatch Waveload 9 singles...

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February 12

A. PC w/pause @ knee and ¼ Squat catch 3 reps @ 50%, 3 reps @ 60%, 2 reps @ 70%, 2 reps @ 80%, 2 x 1 rep @ 85% *all done as singles *Pause for 2 secs @ knee and the catch *1 set every 75 secs   4 rds 6/4 Strict Pullups 9 PC (155/103) 12 Goblet Stepovers (24/20)...

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February 11

A. Close Grip Bench Press 1 rep on the min for 7 mins @ 80-85% of 1 rm B. Strict Hspu 3 x amrap (-1) rest 90 secs *Scaled down to Box Hspu, Downward Dog, Barbell L-Seated Z Press x 8 reps 15 EMOM Min 1- 100 ft Loaded Carry *Hold D-ball, sandbag, or Stone across chest...

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February 10

A. BS 3 reps @ 50%,60%,70%,80%,90% of 1 rm *1 set at each percentage *after each set do 3 Goblet Jumping Split Squat per side   7 min amrap 7 BS (115/73) 7 Ring or bar Dips rest 2 mins   7 min amrap 15 Russian KB Swings (70/53) 30 DU   Endurance  Partner Workout 25...

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february 9

A. Press 2 x 4 reps B. Push Press 2 x 3 reps C. Push Jerk 2 x 2 reps D. Split jerk 2 x 1 *all heavy sets and building!   Teams of 3 18 min amrap 200/150m row 8 Shoulder to OH (145/100) 12/8 Cals on AB *Alternating full rds and max effort each rd!   1Team Training 12...

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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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Programming isn’t anything

It’s everything.