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FRIDAY (Feb 28, 2020) WOD (Alt. EMOM 30) "Fortitude" Even Minutes: 15/12 Calorie Row Odd Minutes: 15 Burpees *This workout as Rx is... well.... TOUGH! So please plan to scale according, as you should finish your work at around the 45-50 second mark (Don't worry, your coach will help!) **Scoring will be your LOWEST Row and burpee completed throughout the entire EMOM. THURSDAY RESULTS!!  THURSDAY (Feb 27, 2020) Partner WOD (AMRAP 25) 100 Wall balls (20/14) 90 Sit-ups 80 Air squats 70 box jumps (20) 60 double unders 50 Toes to bar 40 burpees 30 Kettlebell swings (53/35) 20 strict pull ups 10 Handstand push ups *work does NOT need to be shared evenly WEDNESDAY RESULTS!  WEDNESDAY (Feb 26, 2020) WOD (AMRAP 15) 30/21 Calorie Bike/Row 30 Box Jump Overs (24/20) 30 Power Cleans (135/95) TUESDAY RESULTS!!  TUESDAY (Feb 25, 2020) WOD (AHAP) "Black Rose" Every 4 minutes (x 5 Rounds) 50 Double Unders 5 Bar Muscle-up 5 Power Snatch* *Score is heaviest Power snatch AND time of that round. **CAP 3 per round MONDAY RESULTS!  MONDAY (Feb 24, 2020) Back squats* (E2MOM) 9-7-5-3 @ 75-85-90-95 (% of 5RM) *This is a REPEAT from last week WOD (for time) 3 Rounds of... 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees Then... 30/21 Calorie Row Then... 3 Rounds of... 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees Then... 30/21 Calorie Row Then... 3 Rounds of... 9 Front Squats (95/65) 7 Toes to Bar 5 Lateral Barbell Burpees SATURDAY RESULTS!  SATURDAY (Feb 22, 2020) WOD (AMRAP 20) "Team Barbara" In Teams of 2... 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats FRIDAY RESULTS!  FRIDAY (Feb 21, 2020) Barbell Complex Power clean + Front squat + push jerk WOD (AMRAP(s)) AMRAP 3 Max Rounds of Macho Man* REST 3 AMRAP 3 Max Rounds of Macho Man REST 3 AMRAP 3 Max Rounds of Macho Man *1 “Macho Man” complex is: 3 Power Cleans 3 Front Squats 3 Push Jerks THURSDAY RESULTS!!  THURSDAY (Feb 20, 2020) WOD (AMRAP 30) Calorie Bike or Row* *Every 5 Minutes (starting at 0:00) perform... 5 Strict Pull-ups 10 Strict Push-ups 15 Kettlebell Swings (53/35) Stretch Session! WEDNESDAY RESULTS!!  WEDNESDAY (Feb 19, 2020) Thrusters (EMOM 5) Minute 1: 115/85 Minute 2: 135/95 Minute 3: 155/105 Minute 4: 155/105 Minute 5: 155/105 *Within each minute, you’ll complete one single unbroken set at the listed weight. Once the bar hits the ground, you’ll rest until the next minute begins. Score is total reps completed. WOD (For time) 2 Rounds of... 20 Push Presses (115/85) 30 Dumbbell Box Step-ups (53/35) 40 Burpees 50/40 Calorie Row TUESDAY RESULTS!!  TUESDAY (Feb 18, 2020) WOD (AMRAP 13) Buy-In: 60/50 Calorie bike Or 1000 meter row Directly Into AMRAP of... 5 Deadlifts (245/165) 15 Sit-ups 25 Double Unders MONDAY RESULTS!!  |
