WOD

Workout of the Day and Specialty Class Programming

monday, february 19, 2018

AMRAP in 15 minutes of:

200m row

15 thrusters 95/65

10 c2b pull ups

 

CORE ENDURANCE

 

general warm up + 3x10 step up and 15 banded GM

then,

max distance row, every 2 minutes complete 7 burpees

for 26 minutes

 

ENDURANCE

 

3 rounds of:

1 mile ride

25 burpees

saturday, february 17, 2018

Open Workout 17.4

AMRAP in 13 minutes of:

55 deadlifts 225/155

55 wall balls 20/14

55 calorie row

55 hspu

 

POWER HOUR

 

5-5-5

back squat 60+35

5-5-5

front squat 55+35

5x15 ghd sit up

3x10 single leg KB deadlift

 

ENDURANCE

 

100 calorie AD and 100 calorie row

ride 60

row 60

rest 60

friday, february 16, 2018

4 rounds of:

20 db snatch alternating arms 50/35

15 burpee box jump overs 24/20

 

CORE ENDURANCE

 

2 rounds NFT:

35 calorie AD

35 calorie row

35 hollow rocks

then,

AMRAP in 18 minutes of:

15 kb swings

15 cal AD

15 DB push press

 

POWER HOUR

 

5-5-5

back squat 60+35

5-5-5

front squat 55+35

5x3 ring dip

max calorie AD in: 60-40-20 seconds

rest triple effort