Feb 5 – 11

WODS and Open Gym time — Schedule
Yoga Sunday 4PM

Saturday Feb 5
With a Partner, split anyway you like
30 Min AMRAP
20 Cal
22 Box Jump
20 Step Up with Wall Ball
22 Wall Ball
20 Lunges with Wall Ball Overhead
RX + 20 Muscle Ups 

Sunday Feb 6

2 rounds
1000m row or 2 mile bike
20 single db devils press 50/35
30 db step over with DB
10 muscle ups

Monday Feb 7

Wendler Week 2
Back Squat 3×3

Metcon:
3-6-9-12-9-6-3
12 Min Cap
Thrusters 95/65
Toes to Bar

Tuesday Feb 8

Wendler Week 2
Push Press 3×3

Metcon:
3 Rounds
500M Row or 1 Mile Bike
21 KB Swings 53/35 (a little lighter than normal)
12 Box Jumps

Wednesday Feb 9

“Lift Move Work”

1-rep-max clean, 4-minute time frame
Rest 2 minutes, then

Max bar muscle-ups in 4 minutes
Rest 2 minutes, then

Complete as many repetitions as possible in 8 minutes of:
30 double-unders
8 single-arm dumbbell push presses (left arm)
8 single-arm dumbbell push presses (right arm)
8 lateral burpees over the dumbbell

 

Thursday Feb 10

Wendler Week 2
3×3 Deadlift

Metcon:

15 Min AMRAP
50 Double Unders
30 second break
5 Pull Ups (rx+ 15 Pull Ups)
30 second break
25 Air squats
30 second break

Friday Feb 11

Wendler Week 2
Bench Press 3×3

Metcon:

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Rx: 
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target

POPULAR POSTS

June 3 – 9

Sat With a partner – 45 Min Cap – Don’t expect everyone to finish90 Deadlifts 135/9570 Snatches50 Front Squats – Scale so that these 3

May 27 – June 2

Sat May 27 5 Rounds – Each Round, add 10-30# and drop the reps of the hang snatch by 3Partner 1 15 TTB/GHDPartner 2 15

May 20 – 26

Sat 35Min AMRAP – With a partner  100M OverHead Plate Carry 45/35# (1 plate split as needed) RX+ 55/4510 Curtis P* 95/65 RX+ 100/70# DBall (split as needed)10

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