2/8/16


WOD 1: 15 minutes of a heavy clean.

WOD 2: 15 minute AMRAP of:

15 clean and jerks 135/95

and

15 Box Jumps 24/20

2/6/16


WOD: teams/3: row 125, push-ups and hang cleans 95/65 – score=cleans and push-ups

 

*Open gym 10:30-12:00

2/5/16


WOD 1: Snatch (15 minutes)

WOD 2: 7 minute AMRAP of 14 push press 95/65 and 7 burpees

2/4/16


WOD 1: Pick 2 movements from the list below and Tabata them using an alternating method.

Example: round 1 HSPU, round 2 pistols, round 3 HSPU and so on. Complete 16 rounds / 8 of each.

(HSPU, Hand Stand Walks, Double Unders, Pistols, Pull-ups, Muscle-ups, Dips, TTB, L-Sit)

 

WOD 2:

3 RFT of 25 KB swings 24/16, 20 K2E and 15 ball slams 25/15 (15 minute Cap)

2/3/16


WOD: 12 minute AMRAP of 10 OHS 115/75 and 20 box step offs 20” (alternating 10L/10R)

2/2/16


WOD: 5 rounds for time:

4 deadlifts, 4 cleans and 4 S20 185/135 and 200m run

1/30/16


FGB Style: WB shots, box jumps or step-ups 20”, SDPH 24/16kg, burpees and plank-up-downs