vendredi 28 fev

B] Strength

Thruster5 sets of 4 reps

Note: Load over the sets

C] Wod
For time:

1 rounds of:
10 thrusters @ 155/105
10 handstand push-ups

1 round of:
10 thrusters @ 135/95
10 handstand push-ups
10 pull-ups

1 round of:
10 thrusters @ 115/75
10 handstand push-ups
...

jeudi 27 fev

B] Strength
 

Every minute on the minute for 12:

1 hang power snatch + 1 power snatch

Note: Load over the sets.

C] Wod
 

For time:

50 box step over @ 20/16 with 1 dumbell @ 50/35
1000m row
150 wall-ball @ 20/14

Time cap: 20 minutes

mercredi 26 fev 

B] Strength
 

In 15-20 minutes to find your 10 reps max of:

Push-press

Note: From rack

C] Wod
 

Amrap 4 minutes:
20 burpees box jumps over @ 24/20
Max kettlebell swings @ 32/20
Rest 3 min

Amrap 4 minutes:
20 burpees box jumps over @ 24/20
Max deadlifts @ 135/...

mardi 25 fev

B] Strength
 

Front squat

5 sets of 6 reps

Note: Load over the sets

C] Wod
 

Amrap 15 minutes:

3 front squats @ 165/115
6 chest-to-bar pull-ups
6 overhead sit-ups @ 25/15
24 double-unders

lundi 24 fev 

B] Strength
 

Every 90 seconds, for 15 minutes:

3 power clean + 1 split jerk

Note: Load over the sets. Unbroken

C] Wod
 

4 rounds for time:

15 box jumps @ 24/20
20/15 push-ups
-into-
30 clean & jerk @ 135/95

vendredi 21 fev

B] Skills
 

Every minute on the minute for 16:

1- 30-45sec of double-unders
2- 6-12 v-ups
3- 30-45sec of muscle-ups
4- 6-12 atomic sit-ups

C] Wod
 

4 rounds of:
2 min on / 1 min off

10 wall-ball @ 20/14
4 power snatch @ 115/75
Max burpees over the bar

Score is...

jeudi 20  fev

B] Strength
 

Front rack lunges

5 sets of 6 reps

Note: Load over the sets. From a clean

C] Wod
 

Amrap 15 minutes:

3-6-9-12... and so on

Front squat @ 115/75
Toes-to-bar
Box jumps @ 24/20

mercredi 19 fev

B] Strength
 

Deadlift

5 sets of 5 reps

Note: Load over the sets

C] Wod
 

For time:

100 calories row

*every 2 minutes —> 3 power clean @ 135/95 + 3 burpees

mardi 18 fev

B] Strength
 

Every minute on the minute for 12:

2 push-jerk

Note: Load over the sets

C] Wod
 

7 rounds for time:

1 rope climb
7 thrusters @ 95/65
7 ring dips

lundi 17 fev

B] Strength
 

Overhead squat

5 sets of 3 reps

Note: Load over the sets. From ground.

C] Wod
 

Amrap 17 minutes:

10 alternate dumbell squat snatch @ 50/35
250m row
10 chest-to-bar pull-up
250m row

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