Friday, February 12th

WOD:

As many rounds as possible in 15 minutes:

5 Clean and Jerk 185/115
20 GHD Sit-Ups or 40 Sit-Ups
20 Wallballs

Post Rounds + Reps to Comments.
All clean and jerks should be lifted off mats.

Thursday, February 11th

WOD:

4 rounds for max chest to bar pullups:

With 3 minutes on the clock:

22 Deadlift, 185/123
11 Bar Facing Burpees
Max Chest to Bar Pullups
2 Minute Rest

Post total pullups to Comments.

Wednesday, February 10th

Strength:

Front Squat
5 – 5 – 5 – 5 – 5

WOD:

10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time:
Push Jerk, 135/93
Toes to Bar

10 Minute time cap.

Post loads, time to Comments.

Tuesday, February 9th

derek

WOD:

For time:
20 strict pullups
30 box jumps, 24/20
40 pushups
50 calorie row
40 pushups
30 box jumps, 24/20
20 strict pullups

Post time to Comments.
For Rx+ perform L-hang pullups and ring pushups.

Monday, February 8th

mizzle

Announcement: There will be no 8:30pm class tonight!

Strength:

Snatch
3 – 3 – 2 – 2 – 1 -1 – 1

Conditioning:

21, 15, and 9 reps for time:

Power Clean, 135/93
Burpee

Post loads, time to Comments.