Monday 2/10/20

Strength:
POWER CLEAN E2MOM
5X1 @ 70% + 20LBS
20 Second L-Sit Hold

WOD:
Competition:
45 Seconds Work /15 Sec Transition
4 Rounds
Min 1 – Ski
Min 2 – DB Thrusters (50/35)
Min 3 – DU
Min 4 – Rest

Performance:
4 Rounds
Min 1 – Ski
Min 2 – DB Thrusters (35/20)
Min 3 – DU
Min 4 – Rest

Fitness:
4 Rounds
Min 1 – Ski
Min 2 – DB Thrusters (35/20)
Min 3 – Singles
Min 4 – Rest

Tuesday 2/11/20

Strength:

FRONT SQUATS
4X3@60% + 20lbs

WOD:
Competition:
For Time
60 Pull Ups
1200m Run
(Break it up however you want)

Performance:
For Time
40 Pull Ups
1200m Run
(Break it up however you want)

Fitness:
For Time
40 Ring Rows
1200m Run
(Break it up however you want)

Wednesday 2/12/20

E WOD

Thursday 2/13/20

Strength:

POWER SNATCH
Build to 80% + 10 then drop then drop 10 lbs for 3×2

WOD:

Competition:
For Time
50 Cal Row
40 Wall Balls (20/14)
30 Burpees Box Jump Overs (24/20)
20 OHS (115/85)
10 Cal Bike

Performance:
For Time
50 Cal Row
40 Wall Balls (20/14)
30 Burpees Box Jump Overs (24/20)
20 OHS (95/65)
10 Cal Bike

Fitness:

For Time
For Time
50 Cal Row
40 Wall Balls (14/10)
30 Burpees Box Step Overs (24/20)
20 OHS (75/55)
10 Cal Bike

Friday 2/14/20

Strength:
STRICT PRESS & BENT OVER ROWS
4×3+8 @50% + 5LBS of C+J


WOD:

Competition:
3 Min AMRAP
9 Deadlifts (155/105)
6 Hang Power Cleans
3 STOH
ME T2B
Rest 1 min
ME HSPU
ME Pistols
ME BAR MU

Performance:
3 Min AMRAP
9 Deadlifts (135/95)
6 Hang Power Cleans
3 STOH
ME Straight Leg Raises
Rest 1 min
ME HSPU w/Ab Mat
ME Goblet Squats (53/35)
ME C2B

Fitness:
3 Min AMRAP
9 Deadlifts (115/85)
6 Hang Power Cleans
3 STOH
ME Knee Raises
Rest 1 min
ME Push Press (35/20)
ME Goblet Squats (53/35)
ME Ring Row + Jumping Ring Dip