Monday, Feb 19th, 2018

0:00-5:00:

For 5 min complete at warmup pace amrap

1 Rig shuffle

50ft jog

50 flutter kicks

50 mtn climbers


Coach led warm up:

Foam roll


WOD:

For time:

21 body-weight back squats (mod: 75% body weight)

7 rope climbs, 15-ft.

15 body-weight back squats

5 rope climbs, 15-ft.

9 body-weight back squats

3 rope climbs, 15-ft.

 

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Thursday, Feb 15th, 2018

0:00-5:00

50’ forward jumping jack

50’ backward jumping jack

50’ inchworm

50’ Sampson stretch

20 scap pulls

20 kipping swings



Coach led warm up:

Banded Floor Stretches



WOD

For time:

25 Handstand push-ups (mod: abmat + plates, box hspu, hand release push up to wall walk)

50 Toes-to-bar (mod: knees to chest)

Run 800 meters

75 Push press, 75/55

150 Double-unders (mod: 300 singles)


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Saturday, Feb 10th, 2018

No Pilates today, will resume next week!

0:00-5:00

Foam Roll

 

Coach led warm up and Game of the Day:

Coach's Choice

 

Strength:

1. Heavy snatch FOR THE DAY in no more than 7 attempts.

2. Heavy clean and jerk FOR THE DAY in no more than 7 attempts.

3. Heavy Front Squat: Build to a heavy single in no more than 5 sets.

4. 50 Anchored sit ups, plate behind head 5-10lb.

Wednesday, Feb 7th, 2018

0:00-5:00

200ft shuttle run

30 battle ropes

50ft lateral lunge

50ft inch worm

30 battle ropes

200ft shuttle


Coach led warm up:

PVC warm up


For time:

15 foot Rope climb, 5 ascents

145/100 Clean and jerk, 5 reps

15 foot Rope climb, 4 ascents

165/115  Clean and jerk, 4 reps

15 foot Rope climb, 3 ascents

185/135  Clean and jerk, 3 reps

15 foot Rope climb, 2 ascents

205/145 Clean and jerk, 2 reps

15 foot Rope climb, 1 ascent

225/155 Clean and jerk, 1 rep


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Tuesday, Feb 6th, 2018

0:00 to 5:00:

Alt every :30 for 5

Bike

Lateral shuffle through rig


Coach led warm up:

Floor banded mobility


For time:

21-18-15-12-9-6-3 reps

Calorie row

50 double unders

Back squats (body weight)


*row and b.s. follow descending reps and du stays 50 every round

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Extra midline:

50 around the worlds from floor

50 knees to elbow from floor