(240) 317-5303

Tuesday 2/18

Every 90 seconds for 6 sets

1 hang power snatch + 1 power snatch

Build in weight

WOD

3 Rounds for time

10 Snatch (135/95)

10 Toes to Bar

L2 (115/75)

L1 (95/65)

Saturday 2/15

Team WOD

Team of 2

“MAMBA”

For time

5 Rounds of

8 pull ups

24 push ups

41 double unders

13 wall balls (30/20)

1 partner deadlift (450/315)

26 toes to bar

Then

2020m row

Complete movements in order, partners may break up movements and reps how they like

Scaled: jumping pull ups

2:1 double unders

Partner deadlift (315/205)

Hang knee raises

Friday 2/14

Deadlift Strength

5 reps @ 75%

2min rest

3 reps @ 85%

2min rest

1+ reps @ 95%

WOD

40-30-20-10

KB swings (2/1.5)

Sit ups

L2: (1.5/1)

L1: (1/.75)

Thursday 2/13

WOD

4 rounds for time

400m run

5 tire flips

3 rope climbs

L2: rope climb pull ups

L1: Scale run and rope climb

Wednesday 2/12

Strict Press Strength

5 reps @ 75%

2min rest

3 reps @ 85%

2min rest

1+ reps @ 95%

WOD

On a 2min clock

15 cal bike

Max handstand pushups

Rest 2min

Repeat 4 times

Score is total HSPU

L2: box pike push ups

L1: pike push ups

Tuesday 2/11

 WOD

“The Chief”

5 x AMRAP 3

3 power cleans (135/95)

6 push ups

9 air squats

Rest 1 min

L2 (115/75) knee push ups

L1 (95/65) incline push ups

Monday 2/10

Strength Back Squat

5 reps @ 75%

2min rest

3 reps @ 85%

2min rest

1+ reps @ 95%

WOD

21-15-9

Front rack lunges (95/65)

Shoulder to Overhead (95/65) 

50 Double Unders after every S2O

L2: (75/55)

L1: (45/35)

Saturday 2/8

Team WOD

Team of 2

20min AMRAP

One partner completes all work then next may go

7 KB swings (2/1.5)

7 Box Jumps (24/20)

7 Burpees

250m Row

L2: (1.5/1) Box Step ups

L1: Scale as needed

Wednesday 2/5

Strict Press Strength

3 reps @ 70%

2min rest

3 reps @ 80%

2min rest

3+ reps @ 90%

WOD

15-10-5

Man makers (50/35)

75-50-25 

double unders

L2: (35/25)

L1: (25/20)

Tuesday 2/4

Strength

Build to heavy 3 power cleans, touch and go

WOD

Using 60%

AMRAP 8min

3 power cleans, touch and go

6 chest to bar pull ups

L2: chin over bar pull ups

L1: ring row