Daily WOD

Monday’s WOD

2/18 skillBench press5,3,1+%=69,78,87% is of 1RM for that movement,Refer to the week of 1/21, the rep scheme is the same but, the percentages represent a 5-10lb increase from the last exposure. WOD 6 RFT20 Wall Balls (20/14)10 Pull ups 5 American KBS (72/53)

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Sunday’s WOD

2/17SundaySkill3 Rounds14 front rack step ups (7 per side)(work to a heavy set for the day)1 min weighted plank (work to a heavy set for day) WOD4×3 min AMRAP (1 min rest between rounds)30 Abmat situps15 Box Jumps (24/20)ME burpees to a 6″ target

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Saturday’s WOD

Partner WODFor TimeRow 500m40 Deadlift (185/120)40 HSPU Row 1000m30 Deadlift (225/155)30 HSPU (1″ deficit)Row 1500m20 Deadlift (275/185)20 HSPU (2″deficit)Row 2000m10 Deadlift (315/205)10 HSPU (3″ deficit)

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Friday’s WOD

FridaySkillBench Press3,3,3+%=(65, 74, 83)% is of 1RM for that movement, WODEMOM for 10 minutes20 double unders8 Alt DB snatch (50/35)6 T2B

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Thursday’s WOD

SkillBack Squat3,3,3+%=(65, 74, 83)% is of 1RM for that movement, WODFor Time3-6-9-12-9-6-3Bear Complex (95/65)Lateral Bar Burpees*athletes may squat clean the first part of the bear complex and do not have to pause in any of the positions so long as there is control.

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Wednesday’s WOD

WednesdaySkillRing Muscle Up Progressions3×5 Hollow Kip Towel swings on rings WODAMRAP in 15 minutes5 pull ups10 push ups150m Row

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Tuesday’s WOD

TuesdaySkillDeadlift3,3,3+%=(65, 74, 83)% is of 1RM for that movement, WODFor TIme10-9-8-7-6-5-4-3-2-1Squat Snatch (95/65)HSPU

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Monday’s WOD

MondaySkillNONE WOD3 RFT12 Burpee box jump (24/20)24 American Swings (53/35)12 Burpee Box Jump24 Goblet Box Step Up (alternating legs)12 Burpee box jump24 Single Arm KB Push Press (12 per side)

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Sunday’s WOD

SkillTurkish Get Up5,5,5,5,5Work to a heavy set of 5 Unbroken TGU on each side WODE3 minutes for 5 RoundsRow 250 m10 Push Press (95/65)Max Unbroken Free Standing or Wall facing Handstand hold. *score is total time in handstand

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Saturday’s WOD

Partner WOD3 Rounds for TimePartner A: 30 alt DB Snatch (50/35), 20 Burpee Box Jump (24/20)Partner B: 30 Hang Squat Clean (95/65), 20 T2B400m Run Partners will switch couplets after completing the run together. A round is not complete until both partners have done both couplets.

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