WOD

“AHW #2” 18:00 EMOM: Weighted -Minute 1: 15 Russian KBS or 15 alternating DB snatch -Minute 2: 10 to 15 push-ups 18:00 EMOM: Unweighted -Minute 1: 15 jump squats or …
AT HOME WOD # 1 5 Rounds Of: 1:00 on each station: -Air squats -Burpees -Tuck-ups -Rest *Score is total reps completed.
“Push, Pull, Breathe” TEAMS OF 3: 45-36-27-18-9 -Bench Press 21-18-15-12-9 (Male) 18-15-12-9-6 (Female) -Rope Climbs *30/21 calorie bike after each set *30:00 time cap Competition: -As written -155/95 Performance -115/70 …
“Full Circle” 21-15-9-15-21 -Wall balls -American kettlebell swings   Competition: -20/14 ball -53/35 kettlebell   Performance: -20/14 ball -35/26 kettlebell   Fitness: -14/10 ball -35/26 kettlebell
“Benihana” 8 Rounds Of: -30 double unders -10 tuck-ups -10 hang DB snatch (5L/5R) Competition: -50/35 Performance: -35/25 Fitness: -15 double unders or 45 single unders -25/20 dumbell -Sit-ups if …
“Cindy” 20:00 AMRAP of: -5 pull-ups -10 push-ups -15 air squats Competition/Performance: -As written Fitness: -Banded pull-ups or ring rows -Knee push-ups as needed

Friday-February 28, 2020

“Bing. Bang. Boom.” For Time: -50/35 calorie bike OR ski-erg -25 hang power cleans -15 overhead squats Competition: -115/80 Performance: -95/65 Fitness: -65/45
“Platoon” 12:00 AMRAP Of: -3 Russian kettlebell swings -3 push-ups -3 box jump overs *Add 3 reps to each movement every round. Competition: -53/35 -30″/24″ Performance: -53/35 -24/20″ Fitness: -35/26 …
“Snatchees” 10 down to 1 for time: -Power snatch -Bar hop burpees Competition: -95/65 Performance: -75/55 Fitness: -65/45
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