Feb 12

Strength

4 x 3 Push Press

MetCon

12min AMRAP

3 Wall Climb

6 Deadlift (155#/105#)

9 Jump and Touch (12"/8" above reach)

Feb 11

Strength

5-4-3-2-1

Front Squat

MetCon

"The Chief"

5 sets of:

3 min AMRAP 

3 Power Clean (135#/95#)

6 Push up

9 Air Squat

(1 min rest between sets)

Friday's CompWOD will be moved to Friday the 22nd @ 6pm.

Feb 8

Sound familiar? The wide grip is to get the bar up into your hip when snatching.

A. 7 x 1 Snatch Pull + 1 Snatch

(Heavy as Possible)

B. 3 x 3 Back Squat

(Heavy but still standing up fast)

Feb 7

"Running Jackie"

1000m Run

50 Thruster (35#/45#)

30 Pull Up

Cash Out

10min Slow Pace Jog

Feb 6

Strength

A1. 3 x 5 Weighted Pull Up

A2. 3 x 5 Weighted Ring Dip

MetCon

"Steven C."

50 Burpee Box Jump

24"/20"

Feb 5

Strength

A. Heavy Single - Split Jerk

B. 3 x 1 Split Jerk @ 90% of HS

MetCon

Open WOD 11.3

5min AMRAP

Squat Clean & Jerk

(165#/110#)

Feb 4

Strength

Heavy Single - Clean

MetCon

EMOM for 5min

30 sec ME Double Under

(2min Rest)

EMOM for 5min

15 KB Swing

(2min Rest)

EMOM for 5min

1 Long Shuttle Run