Monthly Archives: February 2019

2/13/19

13
Feb
2019
WU: 5 rounds
bear crawls 25’
crab walks 25’
 
Oly: Clean complex
5 x 2 Cleans + 1 FS
*rest between sets
 
S/S:  DU technique for 5 mins or 100 for time
 
Cond: WORKOUT 15.1 
RX’D 
(Includes Masters up to 54 years old)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
 
SCALED
(Scaled men & women 18-54)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
* ground-to-overhead allowed
 
MASTERS
(Masters 55+)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
 
SCALED MASTERS
(Scaled Masters 55+)
Complete as many rounds and reps as possible in 9 minutes of:
15 sit-ups
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
* ground-to-overhead allowed
 
TEENS
(Teens 14-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)
SCALED TEENS
(Scaled Teens 14-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
* ground-to-overhead allowed
 
WODs

2/12/19

12
Feb
2019
WU: 2 Rounds
5 pulls ups 
10 push ups
15 air squats
 
Oly:  N/A
 
S/S:  Rope Climb technique
+ 3×5 tempo body rows
 
Cond: Partner Wod
100 Wall Balls
100 Sit ups (sync)
100 Burpees (sync)
35 Min time Cap 
*Each wall ball will be counted individually.  Sit ups and Burpees will be done by both athletes and counted as one.  For Sit ups Both athletes will touch med ball between them at same time.  For Burpees athletes will stand on plate at same time.
 
 
WODs

2/11/19

11
Feb
2019

WU: Core Tabata
2 rounds
Russian twists
Sit ups
Hip ups
Hollow Hold/Rocker

Oly: Snatch Complex
5 x 2 Full Snatch + 1 OHS (HAP)
Break between each set

S/S: 3 x ME L-sit hangs

Cond: 6 RFT6
Hang Power Cleans
20’ BB OH Walk
RX 135/95
S1 95/65
S2 65/45
S3 45/35
*workout will be done with a judge

WODs

2/8/19

08
Feb
2019
WU: EMOM 6
Run in place 
Plank
 
Oly: Jerk Complex
7 x 2PJ + 1SJ
 
S/S: 3 rounds
ME dips + 3 negatives
10 long jumps 
 
Cond: For Time
30 Cal Row
30 Dead lifts 
30 Pull ups
RX 185/115
S1 135/85
S2 95/55
WODs

2/7/19

07
Feb
2019

Skill and Recovery

Skill:
Pull up progressions
Hollow/Arch to MU
 
Mobility and Stretching:
Upper
1) OH tricep
2) Bicep
3) Back pull
 
Lower
1)Wall Lunge
2)Seated Wall stretch
3)Stacked Hip
4)Greatest Stretch
 
Rest of time: Open Gym
 
WODs

2/6/19

06
Feb
2019
WU: 5 mins work on DUs
 
Oly: Clean Complex
5 x 1HH + 1MH + 2FS
 
S/S: N/A
 
Cond: Open WOD 17.5
10 Rounds FT
9 Thrusters
35 DUs
RX 95/65
S1 65/45 + SU
S2 45/35 + SU
40 min Time Cap
 
WODs

2/5/19

05
Feb
2019
WU: 20 Deep Squats Box Jumps
 
Oly: Barbell cycling 
20 Power Snatches (unbroken)
 
S/S:
1) Pistol technique 
2) EMOM 10 
8 pistols
 
Cond: AMRAP 15
 2,4,6… Box Overs w/plate, 20” box
 2,4,6… Burpees
 2,4,6… GTOH w/plate 
RX 45/25# Bumper plate
S1 35/15 
S2 25/10
*This AMRAP will have 3 movements that start with 2 reps each.  Each round add 2 reps to each movement until the 15mins expires.  Score will be Rounds completed + reps in the round you did not complete.
 
 
WODs

2/4/19

04
Feb
2019
WU: 3 rounds
10 squat jumps 
10 DB presses in full squat (light)
 
Oly: Snatch Complex 
5 x 1HH + 1MH + 2OHS
 
S/S: HSPU progressions
 
Cond: 7 RFT
7 HSPU
7 TTB
RX HSPU/TTB
S1 Elevated HSPU/KTE
S2 Push ups/V-ups
 
WODs

2/1/19

01
Feb
2019

WU: 30 BB OH lunges

Oly: 20 mins to 1rm Jerk

S/S: HS Walk progressions

“Karen”
150 Wallballs For time
RX 20/14,Black/Blue line
S any height lower


WODs