Monthly Archives: February 2017

Monday

EMOM 12
STOH 70% of 1Rm X 3-5
(from a rack)

AMRAP 10:
15 box jumps, 24″
12 push press, 115#/75#
9 pullups

Tuesday 02/21

Strength: Back Squat
5 sets of 1 @ 98-100%
If this feels good, use this time to get a new 1RM.

WOD: For Total Reps

5m AMRAP : Wall Ball 20/14

-EMOM 10 Sit Ups

rest 3m

5m AMRAP: Wall Climbs
– EMOM 5 Strict Pull-up

S/L1: Halfway/3/4 way up
Body Rows

rest 3m

5m AMRAP: Burpees
– EMOM 5 GTOH 45/25# bumper

Score is the combination of all 3 AMRAPS.

Wednesday 02/22

Strength: Barbell Complex
1 Deadlift + 1 Hang Power Clean + 1 Full Squat Clean
15 Minutes to build up 

WOD: 21-15-9
Pistols (each leg/alternating)
Box Jumps 24/20

S: scale pistols as needed, 20/14 box

L1: scale pistols as needed
Rx+: 30/24 box jumps

Thursday 02/23

Skill: Pull-ups
Work on skill of kip, butterfly, or perform the following

EMOM 5m : 5 strict weighted pull-ups

WOD:
15m Amrap
10 chest-to-bar pull-ups
20 back squats 95/65 (taken from floor, carefully)
30 burpees

S: BodyRows & Lower weight back squats, 20 burpees
L1: Pull ups
Rx+: 135/95 Back squats

then,

100 Double-unders, 50 each
50 Handstand push-ups while partner holds handstand
50 Toes-to-bar
50 Shoulder to overhead (95/65#)

then,

49 Pull-ups
7 OHS each (95/65#)