022817

STRENGTH

Back Squat

3X3 @ 65%

HSPU

6 X 12

WOD

3 Rounds:

24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Burpee over bar

022417

STRENGTH

Back Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%

WOD

EMOMx12:

Odd: 15 Power Snatch (75/55)
Even: 20 Wall Balls (20/14)

022317

Skill

4 Rounds

Max Effort HSPU with 1 minute rest.  (Max 20)

WOD

For Time

50 Calorie Row
100 Double Unders
1 mile run
100 Double Unders
50 Calorie Row

022217

STRENGTH

Clean & Jerk

2+1 @ 60%
2+1 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
2×1 @ 85%

WOD

Barbell Conditioning

AMRAP 3:

3 Power Cleans (135/95)
3 Front Squats
3 Push Jerks

Rest 3:00

AMRAP 3:

3 Power Cleans (175/125)
3 Front Squats
3 Push Jerks

Rest 3:00

AMRAP 3:

3 Power Cleans (205/145)
3 Front Squats
3 Push Jerks

022117

STRENGTH

Front Squat
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%

WOD

4RFT:

21 OHS (95/65)
12 Bar-Facing Burpees

022017

STRENGTH

Snatch
2 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
2 x 1 @ 85%

WOD – Wittman

RFT – 7 Rounds For Time of:

– 15 Kettlebell Swings @ 53/35
– 15 Power Cleans @ 95/65
– 15 Box Jumps @ 24/20

021717

STRENGTH

Front Squat

3 x 3 @ 65%

WOD

AMRAP 14 Min

75 wall balls 20/14
60 calorie row
45 1 arm KB Snatch 53/35
30 chest to bar pull ups

021617

STRENGTH

Power Clean & Jerk

2 @ 60%
2 @ 65%
2 @ 70%

WOD

For Time

50 clean and jerks 135/95

*EMOM – 6 toes to bar/knees to elbow – starting with T2B/KTE

021517

Run Conditioning

3 sets of:
6 x 200 meters :20 second rest
Rest 1 min after each completed set

* if you need to row, it will be 250 meters

WOD

[RFT] – Rounds of 21-15-9 reps of:

–  Deadlift  @  225 / 155  ( M / W )
–  Handstand Push-ups

B scale for weight is:  185 / 135
C scale for weight is:  155 / 105

Heart Break Hotel

Heart Break Hotel

For Time

300 double unders (3:1 ratio)
250 KB Swings 53/35
200 Air Squats
150 Ab Mat Sit Ups
100 Hand Release Push Ups
50 1 arm KB Snatches 53/35

* Only 1 person working at a time.
*  This is a partner WOD, however you can do this as an individual as long as you cut the reps in half.

And yes, I know it is only Tuesday and not Saturday…..