Category: Uncategorized
WOD 2/17/20
16th February
Fitness and Performance
12 min EMOM
2-Cleans(squat or power) build to heavy double3 rounds
400m run
20-Toes to Bar
10-OH Squat 95/65
WOD 2/14/20
13th February
Happy Valentine’s Brutes
Fitness and Performance
Partner with 1 working at a time
For time
1. 60-Cal (your choice)
8-Rope Climbs(sc 3/1 beginner RC)
50-Cal (your choice)
6-Rope Climbs
40-Cal (your choice)
4-Rope Climbs
(You can use bike ski row and can use a different thing each time or same for all 3. Goal is just fastest time)
2. Acssesory Strength
3x 10 GHD situps
3x 5-10 strict pullups(use band if needed)
3x 3-8 strict HSPU or Seated Dumbell Press
WOD 2/13/20
12th February
10 min E2MOM
2-Split Jerk5 rounds
12/9-Cal Bike
12-Power Snatch 75/55
12-Wallballs 20/14
WOD 2/12/20
11th February
Fitness and Performance
20 min AMRAP
30-Double Unders(50 singles)
20-Abmat Situps
10-KB Swings 53/35
5-Strict toes to Bar
WOD 2/11/20
10th February
Fitness and Performance
1. For Time:
5-4-3
Bar muscle ups
Thruster 135/95
6-5-4
Chest to bar pullup
Thruster 115/80
7-6-5
Pullups
Thruster 95/65
(Fitness or anyone needing to scale. Start with hardest pullup movement you can do then go down from there. Ex1: banded bar mu. Chest to bar. Pullup. Ex2: chest to bar pullup. Pullup ring row. Ex3. Banded chest to bar pullup. Banded pullup. Ring row)
2. Acssesory Strength
3 rounds
10-Dumbell OH Extension
10-20-Pushups
10-Dumbell bent over flies
10-Dumbell Front Raises
WOD 2/10/20
9th February
Still some who have yet to pay dues. Please get that taken care of
Fitness and Performance
12 min E2MOM
4-Front Squat. Go up each setFor Time
1000m Row
Then
3 rounds
10-Alt Dumbell Snatch 50/35
10-Burpee Box jumps 24/20
then
500m Row
WOD 2/7/20
6th February
Clean complex
5 sets to build to heavy
1-Deadlift+2-Hang Clean+3-Front Squat3 rounds
800m Run.
20/15-Pushups
20-GHD Situps(25-ABMAT situps)
WOD 2/6/20
5th February
Bring dues. Add 5 dollar late fee
18 min AMRAP
10-Shoulder to overhead(pick weight)
20/15-Cal Row
30-Air squats
WOD 2/5/20
4th February
Last day to pay dues and avoid late fee.
30-20-10
Burpees
Pullups
Cal BikeAccessory Strength
3x 10 Barbell shrugs heavy!
3x 10 Plate oh tricep ext
3x Max Effort Bar dips(can use band)
WOD 2/4/20
3rd February
Pay Feb Dues
Clean complex
5 sets to build to heavy
3-Deadlift+2-Hang Clean+1-Front Squat5 rounds
50m Walking Lunges
12-db bench press 50/35
200 Run