February 2021

Day 3WOD 210217

Day 3WOD 210217 Warm-up – Coach’s Choice For all pieces… barbells nte 135/95… dbs nte 35/20A. EMOM 10:00Evens – 8-10 sumo deadliftOdds – 8-10 renegade rowsB. EMOM 4:0050 double unders/100 singlesRest 1:00, then CC. EMOM 10:00Evens – 2. 2. 2. – power cleans, step over bar @ dotsOdds – 5 devil’s pressD. EMOM 4:0050 double

For the safety of our members and coaches, the morning classes have postponed until tomorrow due to icy roads.  We will be operating with the usual afternoon/evening schedule.   Day 2WOD 210216

Day 2WOD 210216 Warm-up – Coach’s Choice A1. Complete workload @ 90% effort… work @ 0:00, 6:00, 12:00, 18:00, 24:0020sec row/bike/ski sprint + 8 heavy kb swings + 8 high box jumpsA2. Complete workload @ 90% effort… work @ 3:00, 9:00, 15:00, 21:00, 27:008 alternating db hang clean & jerks (50/35) + 8 alternating goblet

Day 1WOD 210215

Day 1WOD 210215 Warm-up – Coach’s Choice A. 1 set of complex every 90sec, x 5… build accordingly1 squat clean + 2 front squats + 3 push jerksRest to 10:00… adjust barbell to 90% of heaviest successful lift in AB. AMRAP 20:00 @ 90% effort1 squat clean2 front squats3 push jerks4 burpees over bar5 pull-ups6

Day 1WOD 210215 Warm-up – Coach’s Choice A. 1 set of complex every 90sec, x 5… build accordingly1 squat clean + 2 front squats + 3 push jerksRest to 10:00… adjust barbell to 90% of heaviest successful lift in AB. AMRAP 20:00 @ 90% effort1 squat clean2 front squats3 push jerks4 burpees over bar5 pull-ups6

Rest Day Week of 210215 Preview

Day 6WOD 210213 WOD – Coach’s Choice

Day 5WOD 210212