February 6, 2018

Buy In:  5 Calorie Assault Bike

Complete 4 rounds for time of:

10 Overhead Squats (95/65)

15 Pull Ups

20 Wall Balls (20/14) 10'/9'

25 Calorie Row

Buy Out:  30 Calorie Assault Bike

STRENGTH WOD:  Back Squat  75%  5X4

 

February 5, 2018

Complete 5 rounds for time of:

3 Down & Back Runs

10 Squat Clean Thrusters (115/75)

15 KB Swings (70/45)

3 Down & Back Runs

Rest 1 minute between rounds

STRENGTH WOD:  SP/PP/BP 1 rep max

February 3, 2018

Pick your partner Saturday

20:00 time cap:

Bench Press (135/95) for total Reps (2 points for every rep)

Assault bike for total calories (1 points for every cal.)

 

 

February 2, 2018

Complete for time:

10 Clean & Jerks (125/85)

Row 1000 Meters

8 Clean & Jerks

Row 800 Meters

6 Clean & Jerks

Row 600 Meters

4 Clean & Jerks

Row 400 Meters

2 Clean & Jerks

Row 200 Meters

Strength wod:  Deadlift 90%  5X1

February 1, 2018

Complete as many rounds as possible in 20 minutes of:

25 Burpees

15 Body weight Back Squats

 

Strength wod:  Clean & Jerk  85%  3X3