WOD

(Work Out of the Day)

20.02.20

A. STRENGTH

Bench Press 3RM

B. ACCESSORY

Barbell Bent Over Row 3x12

DB Bicep Curls 3x15

C. METCON 3 RFT w/ a 9 min cap

30 KB swings 53#/35#

30 WBs 20#/14#

20.02.19

A. METCON For Time* w/ a 30 min cap

1500m row

200 DUs

3000m bike

*All work must be done in a 1:1 work to rest ratio. One minute working and one minute resting, ie work during even minutes only and rest during odd minutes.

B. Mobility/Recovery

10 min of foam rolling

Target quads, hamstrings, calves, and lats

20.02.18

A. STRENGTH

Snatch Grip Deadlift 1RM

B. ACCESSORY

Straight Leg DL 3x12

Weighted Planks 3 x max effort

C. METCON- 10 min AMRAP

200m run

Max unbroken hang power snatch75#/55#

20.02.17

A. STRENGTH

Push Jerk 8x3 @75% every 1:30

B. ACCESSORY- Superset

Banded Tricep Pushdowns x 110 total*

Strict DB Press 3x10

*in as few sets as possible

C. METCON AMRAP in 9 min

3-6-9-12...

Hang Squat Clean 95#/65#

Bar facing burpees

20.02.14

Valentines Partner WOD, On a Running Clock

A. The Break Up: “Death By” 00:00-14:00

(Each partner working independently)

Burpee Box Jump Overs (24”/20”)

*Score = total reps combined

Description: You’re on your own! Each partner with their own box, working at the same time, add a rep each minute until you can not complete the required reps before the start of the next minute.

Then…

B. The Make UP: AMRAP 10 min, 14:00-24:00

14 KB swings 53#/35# (each working at the same time)

14 WBs over the rig 20#/14#

*Score = total reps

Description: Work together, communication will be key. Scale KB loading to allow unbroken reps, and scale WB loading and rig height to accommodate as needed.

Then…….

C. The Long Haul: 24:00-Finish

3000m Relay Row- 300m increments

*Score = Total time to complete

20.02.13

A. STRENGTH- Sumo Deadlift

10X3 @70% every 1:00

B. ACCESSORY- Super Set

Hamstring Sliders 4x15

Wtd Lying leg lifts 4X12

C. METCON For Time w/ a 10 min cap

21/15 Cal bike

42 Alt DB snatches 50#/35#

15/11 Cal bike

30 Alt DB snatches

9/7 Cal bike

18 Alt DB snatches

20.02.12

A. STRENGTH- Bench Press

3RM- Wide Grip w/ a 2” block

B. ACCESSORY- Super Set

Barbell Bent Over Row 3x10

DB Bicep Curls 3x12

C. METCON AMRAP in 12 min

Buy in: 3 min cal row, then

3-6-9-12-15…

Pull Ups

6-12-18-24-30…

WBs 20#/14#

^Rx+ CTB Pull Ups

20.02.11

METCON on a 30 min running clock

A. 00:00-10:00 EMOM for 10 min

3 Power Clean + 3 push Jerk

B. 10:00-20:00 EMOM for 10 min

6 Bar facing Burpees

C. 20:00-30:00 AMRAP in 10 min

3 Power Cleans

30 DUs

*Choose your own barbell loading

20.02.10

A. STRENGTH- Squat Complex

1 Front Squat + 2 Back Squat

*10 mins to find heaviest complex

B. ACCESSORY- Super Set

Straight Leg DL 3x10

Weighted Planks 3 x max effort

C. METCON AMRAP in 10 min

10 KB swings 53#/35#

10 WTD Deck Squat Step Ups 53#/35# 24”/20”

20.02.07

A. STRENGTH- Pause Bench Press

10x 3 w/ a 3 sec pause at bottom using 65% of 1RM

B. ACCESSORY

Strict DB Press 3x8

Banded Tricep Pushdowns x 90 total, in as few sets as possible

C. METCON AMRAP in 12 min

3 Hand Release Pushups

3 Power Snatch 75#/55#

3 OHS 75#/55#

5 HRPU

5 Power Snatch

5 OHS

7 HRPU

7 Power Snatch

7 OHS

9,9,9,11,11,11,13,13,13….... And so on