February 22, 2018

Complete 4 rounds for time:

20 Alternating DB Hang Snatches (45/30)

10 Run Down & Backs (carrying DB)

20 Knees to Elbows

STRENGTH WOD:  Back Squat  87%  3X3

February 21, 2018

Complete for time:

15 Flat Bench Presses (135/95)

100 Calorie Row

30 Calorie Assault Bike

15 Flat Bench Presses (135/95)

75 Calorie Row

20 Calorie Assault Bike

15 Bench Presses

STRENGTH WOD:  SP/SPP 80%  5X3

 

 

 

February 20, 2018

"HAVANA"

Complete this 25 minute AMRAP of:

150 Double Unders

50 Push Ups

15 Power Cleans (185/125)

STRENGTH WOD:  Deadlift 75%  5X4

February 19, 2018

Complete 4 five minute rounds of:

15 Front Squats (150/100)

15 Box Jumps (30/24)

15 SL Sit Ups

*one minute rest between rounds

STRENGTH WOD:  cLEAN & jERK  1 REP MAX

February 17, 2018

PICK YOUR PARTNER SATURDAY

Complete 3 rounds for time:

50 DB Bench Presses (55/35)

50 Alternating DB Push Presses (55/35)

50 DB Walking Lunges (55/35)

5 Down & Backs Fireman's DB Carry (55/35)