WOD

WOD 2/28/19

Power Snatch: 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight GOAL: heavy 1 rep WOD: 21-15-9 Power Snatch Burpee Over Bar

WOD 2/27/19

Strength: Deadlift 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight GOAL: moderately heavy 5 reps WOD: 6 rounds: 5 deadlifts (95/65) 10 toes to bar 20 double unders

WOD 2/26/19

Strength Bench Press 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight GOAL: 1 Rep Max WOD: 7 rounds: 7 burpees 14 sit ups 21 air squats

WOD 2/25/19

Strength: Strict Press 10 reps with empty bar 7 reps with added weight 5 reps with added weight 3 reps with added weight 1 rep 1 rep 1 rep GOAL: 1 Rep Max WOD: AMRAP 14 Min: 14 press press (empty bar) 14 pull-ups 14 hand-release push...

WOD 2/21/19

Deadlift Review 10 reps empty bar 7 reps added weight 5 reps added weight 5 reps added weight 5 reps added weight WOD: Death By Burpees Min 1: 1 Burpee Min 2: 2 Burpees Min 3: 3 Burpees etc until athlete can no longer complete # of burpees in 1...

WOD 2/20/19

Strength: Power Clean 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 1 rep added weight 1 rep added weight GOAL: Find 1 Rep Max WOD: (repeat from 1/10/19) AMRAP 15 Min: 20 Double Unders (50 Singles) 15 Power Cleans 10 Burpees Over...

WOD 2/18/19

Strength: Back Squat 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight GOAL: heavy 3 reps WOD: (repeat from 1/2/19) 5 Rounds For Time: 35 Double Unders (80 singles) 20 Air Squats 15 KB Swings 5 Toe-To-Bar (10 Knee to Chest) (15 Sit...

WOD 2/19/19

Strength: Push Press 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight 3 reps added weight GOAL: Heavy 3 Reps WOD: (repeat from 12/21/18) 5 Rounds For Time: 10 Push Press (empty bar) 10 Wall Balls 10 Box Jumps 10 Sit...

WOD 2/17/19

Strength: Bench Press: 10 reps empty bar 7 reps added weight 5 reps added weight 3 reps added weight 3 reps added weight GOAL: heavy 3 reps WOD: AMRAP 15 12/7 Cal Row 7/5 Push Ups 15 Goblet Squats (53/35) 7/5 Pull Ups

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