Saturday

February 16, 2019

Teams of two:

 

10 Wall Walks
50 Push-ups
100 Row Calories
300 Double Unders
100 Row Calories
50 Burpees
10 Wall Walks

All work split evenly

 

into:

 

5 rounds

12/10cal ride each

20 SB to shoulder - HEAVY alternating

Cash out:

3K ski erg or row again (split evenly)

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Friday, November 15th, 2029

February 15, 2019

 

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

10 x banded good mornings

10 x banded side steps L/R

Prone IYT, 5 per position

x 2 rounds

 

then:

 

A1. Dead lift; 70% for 4 reps x 5 sets

A2. DB bench press; heavy set of 3 reps x 5 sets @50x0

+

Open WOD 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135/95 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

 

scaled:

 

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

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Thursday, February 14th, 2019

February 14, 2019

3min Z1

+

Crossover Symmetry

+

Coach leads group through:

1:00 Work/:30 Rest & Rotate
Bike
Row
Ski

*hit all three x 2 rounds

then:

5 SA Ring Rows L/R

10 Push ups with alt shoulder taps

x 2 rounds

 

+

 

In 9 Minutes
1.5 mile Bike
Then AMRAP
5 Pull-ups
5 Box or Ring Dips
10 Wallballs

 

Rest 2 Minutes

 

In 9 Minutes
1000m Row
Then AMRAP
1 Rope Climb
10 Push-ups
15 air squats

 

Rest 2 Minutes

 

In 9 Minutes
800m Ski
Then AMRAP
10 Kettlebell Swings (70/53)(53/35)
5 Handstand Push-ups or Strict Dumbell Press

10 Kettlebell Lunges

 

 

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