February 15 WOD

February 15 WOD

Barbell Skill: Hang Power Cleans7-7-5-5-3-31AE3M Movement Skill: Goat Practice
February 14 WOD

February 14 WOD

Metabolic Conditioning: Vanessa B-Day Wod – Deck of VanessaAce & King = 1 Deadlift (75% or 1RM)Queen = 54 Double UndersDeuce & Jack = 2 OHS (75% of 1RM)Spade = KBSwings Club = KB SDLHPHeart = Situps Diamond = Pushups
February 13 WOD

February 13 WOD

Metabolic Conditioning: 7 min amrap3 Thrusters(95/65)3 PullupsAdd 3 reps each round(3/3, 6/6, 9/9, 12/12 etc)
February 12 WOD

February 12 WOD

Barbell Skill: Deadlift10-8-6-4-21AE3M Movement Skill: Bar Muscle-Up Practice
February 11 WOD

February 11 WOD

Metabolic Conditioning: Teams of 3 (25 min)1 min on – 2 min rest – 3rdsDB Hang Power Cleans(50/35)Rower(Cal)Box Jumps(24/20)
February 9 WOD

February 9 WOD

Metabolic Conditioning: “T”5 rounds100m Run10 Squat Clean Thrusters(115/75)15 Kb Swings(70/53)100m Run – Rest exactly 2 minutes