Wednesday: 180214

WOD

“FlashOver” AMRAP 15

50 x Bar Facing Burpees

100 x Double Unders

30 x Deadlifts

*Comp/Rx: 225/155

*Scaled: 135/95 & 200 Singles

Monday: 180212

Strength

Every 2:00 complete a set of 5 reps for

Back Squat

WOD

“Elizabeth” FT

21 – 15 – 9

Cleans

Ring Dips

*Comp: 135/95 Squat Cleans

*Rx: 135/95 Power Cleans

*Scaled: 95/65 x Power Cleans + PBar Dips or Banded Dips

Friday: 180209

WOD

“Open 11.5”

AMRAP 20

5 x Power Cleans

10 x Toes to Bar

15 x Wall Balls

*Comp/Rx: Bar-145/100; WB-20/14

*Scaled: Bar-75/55; WB-14/10

Thursday: 180208

Skill

10-min to Work on Handstand Push Up Progressions

WOD

AMRAP 5

25 x Double Unders (50 x Singles)

2 x HSPU (Push Up to Wall Walk)

25 x Double Unders

4 x HSPU

25 x Double Unders

6 x HSPU

*Keep adding 2 reps to the HSPU each round

**REST 5:00**

AMRAP 5

5 X DB Man Makers*

15 x AbMat Sit Ups

*Choose DB weight, no set Rx*

**REST 5:00**

AMRAP 1

Max Cal Row

*All Out Effort*

Tuesday: 180206

WOD

“Waterworks” FT

50/35 x Cal Row

40 x KB Swings

30 x Push Press

40 x KB Swings

50/35 x Cal Row

*Comp: KB-70/53; PP-135/95

*Rx: KB-53/35; PP – 115/80

*Scaled: KB-35/26; PP-75/45

Midline Work

Tabata Abs: 4 Rds each movement

AbMat Sit Ups

Plated Russian Twists

Strict Knee Raises

Monday: 180205

Strength

EMOM 10: 2 x Clean & Jerks

*Starting at 60% of 1RM complete 2 x C&J each minute*

*Athletes may build each minute or stay same across, however today’s FOCUS is on perfecting form*

WOD

“Burnt Toast”

AMRAP 10

20 x Wall Balls

50 x Double Unders

10 x Burpees

*Comp/Rx: WB – 20/14

*Scaled: WB – 14/10; 100 x Singles or 1:00 max Double Attempts to work on the movement

Friday: 180202

WOD

**RETEST from 180105: Nutritional Challenge**

“Christine”

3RFT

Row 500m

12 x Deadlifts

21 x Box Jumps

*Comp/Rx: Bar – Bodyweight; Box – 24/20

*Scaled: Bar – 1/2 Bodyweight; Box – 20″ Step Ups

Thursday: 180201

Skill Work

Continuing on from last week, pick one move from the list and work on progressions

Pull Ups

Double Unders

HSPU

Muscle Ups

WOD

Intervals: 4 sets

Row 20 Cal

10 x Box Jumps

10 x Shuttle Sprints

10 x Push Press

*Rest = Work Time*

*Comp/Rx: Box – 24/20; PP – 95/65

*Scaled: Box – 20″ or Step Ups; PP – 65/45

Wednesday: 180131

Strength

15min to Find 1RM Deadlift

**Nutrition Challenge Retest**

WOD

“Death by Midline”

Odd Minutes: Burpees

Even Minutes: Sit Ups

*Score = total reps completed

Tuesday: 180130

WOD

AMRAP 6

16 x Wall Balls

8 x Handstand Push Ups

*REST 3:00*

AMRAP 6

6/6 x Alt. DB Snatch

12 x Toes to Bar

*REST 3:00*

AMRAP 2

Max Double Unders

*Comp/Rx: WB – 20/14; DB – 50/35

*Scaled: WB – 14/10; Push Ups or Pike Push Ups; DB – 25/15; Toes to KB or Knee Raises; Double Attempts