WOD

Tuesday-February 25, 2020

“Motorin” Partner WOD 22:00 AMRAP Of: -10 dumbbell sit-ups -50 foot walking lunge (unweighted) -12/9 calorie row *Alternating movements *DB held on chest for sit-ups Competition/Performance: -50/35 Fitness: -35/25

Monday-February 24, 2020

Strength Day 30:00 on clock: A.) Build up to a 1RM back squat -THEN- B.) Build up to a 5RM push press
“Gladiator” For Time: 21-15-9 -Deadlifts -Thrusters *8:00 time cap Competition: -225/155 deadlifts -95/65 Performance: -185/125 -75/55 Fitness: -135/95 -55/35

Tuesday-February 18, 2020

“QSP” Every 2:00 x 10 -5 to 8 perfect ring rows -5 to 8 perfect push-ups Competition: -Elevate feet on bench for ring rows -Deficit push-ups Performance: -Ring rows -Push-ups …

Monday-February 17, 2020

“Airforce One” 10:00 AMRAP of: -20 kettlebell swings -10 burpee box jump overs Competition -70/53 -24/20″ box Performance: -53/35 -24/20″ Fitness: -35/26 -24/20″- step up and over as needed
“Shuttle Up” 10 Rounds Of: 1:00 intervals -12 shuttle sprints (30 FT) -Max rep sit-ups with remaining time 2:00 rest between rounds Competition/Performance: -As written Fitness: -8 sprints  

Tuesday-February 11, 2020

“Dirty Thirty” For Time: -30/21 calorie bike -30 burpees over dumbbell -30 alternating dumbbell snatch -30 chest to bar pull-ups -30 dumbbell reverse lunges -30 hand release push-ups -30 dumbbell …

Monday-February 10, 2020

“Giddy Up” 3 Rounds of: -250m row TT *3:00 rest between
“Surf and Turf” Tabata: Calorie row 1:00 rest Tabata: Handstand walk 1:00 rest Tabata: Calorie row Competition: -As written Performance: -Handstand hold on wall Fitness: -Wall walk hold or plank …
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