17.2:
WOD: 12-min. AMRAP
50-ft. weighted lunge
16 knee raise / 16 jumping pullups*
8 DB cleans
*2 rounds of knee raises, 2 rounds of jumping pullups, 2 rounds of knee raises, etc.
Score: total reps
WOD: 12-min. AMRAP
50-ft. weighted lunge
16 knee raise / 16 jumping pullups*
8 DB cleans
*2 rounds of knee raises, 2 rounds of jumping pullups, 2 rounds of knee raises, etc.
Score: total reps
Skill: 17.2 standard review
WOD: 12-min. AMRAP
50-ft. weighted lunge
16 T2B / 16 Bar MU*
8 DB cleans
*2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc.
Score: total reps
WOD: 12-min. AMRAP
50-ft. weighted lunge
16 T2B / 16 Bar MU*
8 DB cleans
*2 rounds of T2B, 2 rounds of Bar MU, 2 rounds of T2B, etc.
Score: total reps
STRENGTH: Bench Press 15-20 min to find a 2 rm
WOD: 5 rounds for time
5 pull-ups
10 burpees
15 air squats
20 min time cap
PLEASE PLEASE PLEASE Go over proper standards for these movements.
WOD: 5 rounds for time
5 pull-ups
10 burpees
15 air squats
20 min time cap
PLEASE PLEASE PLEASE Go over proper standards for these movements.
S:
10 MIN EMOM
ODD: 6-8 DB Front squat
EVEN: Renegade Row 6-8
AHAP
WOD:
Each partner completes 5 rounds
10 MIN EMOM
ODD: 6-8 DB Front squat
EVEN: Renegade Row 6-8
AHAP
WOD:
Each partner completes 5 rounds
Workout of the day - February 28th, 2017
"Pineapple"
SKILL:
Pullups and variations
WOD:
AMRAP
5 Pullups
5 Burpees
5 Situps
Turf Run
S:
Push press E2MOM x 6 rounds
8 reps @ 50% (light loading)
WOD:
TABATA
Assault bike or rower (calories)
Rest 4 min
TBATA
Push press E2MOM x 6 rounds
8 reps @ 50% (light loading)
WOD:
TABATA
Assault bike or rower (calories)
Rest 4 min
TBATA
A) Snatch; 75- 80% 8min emom; 2 singles ea min
B) CF Metcon
C) Jump rope: 100 singles then 50 doubles then 25 triples (if this goes well,
do 2 rounds, if not, work on the weakness for additional 5 min)
B) CF Metcon
C) Jump rope: 100 singles then 50 doubles then 25 triples (if this goes well,
do 2 rounds, if not, work on the weakness for additional 5 min)