WOD FEBRUARY 6TH

High-Bar Back Squat: 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80%, 1X4 @ 80% – rest 2-3 min. between each set.


3 rounds for time of:

10 Deadlifts 275/185#
50 Double-Unders

CORE: TABATA HOLLOW ROCKS

WOD FEBRUARY 5TH

STRENGTH: 4X5 BENT OVER ROW

WOD:

20′ Pullup Bar “Monkey Bar” Run
20 GHD Situps
20 KBS 32/24KG
30′ Pullup Bar “Monkey Bar” Run
30 Box Jumps 30/24″ (Regionals standard)
30 Push Press 115/75
40′ Pullup Bar “Monkey Bar” Run
40 Double-Unders
40 T2B

WOD FEBRUARY 4TH

Strength:5x4 Bench Press/ 5x4 Front Squat

 

3 rounds
5x Squat clean to overhead press (155#/95#)
10x KB swings (72#/53#/35#)
15x Ball slams (20#/15#)
20x Push-ups

CORE: 40 KTE

WOD Febuary 3rd

Strength: 5,5,5,3,3,3 Front Squats

WOD:

Tabata Row for CALORIES

Rest 1 Min

Tabata KB Swings 53/35

Rest 1 Min

Tabata Squats Cleans 135/95

Rest 1 Min

Tabata Toes 2 Bar

Core: 3 x 10 Half Moons