WOD

March 2

A. Goblet Crossover Stepups 2 x 8 per side *light and box @ knee height B. BS 3 x 3 reps @ 80%, 3 x 2 reps @ 85% * 1 set every 2 mins + 15/12/9 reps Goblet Stepovers @ (24/20) (53/35) Weighted Abmat situps rest 2 mins 21/15/9 reps WB (20/14) Weighted Abmat Situps  ...

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March 1

 A. PC w/pause @ knee 2 reps @ 50,60,70%; 3 singles @ 80,85,90% *total of 9 reps EMOM B. Clean Grip RDL 3 x 8 reps @ 80-90% of 1 rm clean + 18 min amrap *Teams of 3 8 Hang PC (145/100) 24 DU 10/8 Cals on AB *Alternating Full Rds   1Team Training A. PP 3 x 5 reps into...

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February 29

*All Amraps done @ 80% effort! *Steady Breathing 8 min amrap 7 T2B 14 KB Swings (53/35) 21 Air Squats rest 3 mins   8 min amrap 8 Thrusters (75/55) 8 Box Jumps (24/20) *step down 8 Pushups rest 3 mins   8 min amrap Max Meter row   Endruance  SEE ABOVE    1Team...

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February 27

16.1  20 minute AMRAP 25ft. OH walking lunge (95/65) 8 bar facing burpees 25ft. OH walking lunge (95/65) 8 CTB pull ups     

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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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Programming isn’t anything

It’s everything.