February 22 WOD

February 22 WOD

Metabolic Conditioning:HR Push-Ups3-6-9-12-15-12-9-6-3Power Snatch(75/55)3-6-9-12-15-12-9-6-3No drops from overhead
February 21 WOD

February 21 WOD

Metabolic Conditioning:John L. and Kelii A. B-Day Wod – 20 min cap4 rds – *400m Run- 4 Power Cleans(185/125)1) * then 16 Deadlifts (185/125)2) * then 16 Toes to Bar3) * then 16 Wall Ball(20/14 to 10)4) * then 16 Bar Muscle-Ups
February 20 WOD

February 20 WOD

Barbell Skill:Racked Barbell Lunges(AC)10-10-8-8-6-6-4-41AE3M Movement Skill:Rope Climb Practice30 seconds max reps1 min rest5 rounds
February 19 WOD

February 19 WOD

Metabolic Conditioning:Happy Birthday Burt8 min amrap – 8 min rest – 2 roundsBuy-In: 19 calorie row2 Wall Walks10 DB Snatch(50/35)9 Strict Pull-Ups
February 18 WOD

February 18 WOD

Metabolic Conditioning:6 roundsKB Swings(53/35) – 30 sec – Rest – 15 secPlank – 30 sec – Rest – 15 secFront Squats (135/95) – 30 secRest – 1 min (17 minutes total time)Rounds 2, 4, 6 (reverse order/FS first)