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

Dec 2-9

  SAT Dec 2 30 Min AMRAPPartners alternate every 10 reps/cal100/70 Cal100 DB Snatch100 Box Step Up w/ DB SUN 03 4 Wall Walks15 Muscle

Nov 25-Dec 1

Sat Nov 25 Partner 1 works for 1 minute while partner 2 restsPartner 2 works for 1 minute white partner 1 rests 40 Min AMRAP55

Nov 18 -24

Sat – Nov 18 10 Cal Bike 10 Snatch @135/9520 Cal Bike 20 BMU30 Cal Bike 30 Clean & Jerk40 Cal Bike 40 Pull Up50

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