Monday 02/03/2020

Clean and Jerk Complex
On the 1:30 x 5 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

*Building to AHAP. Last set should be heavier than wod weight.

Conditioning
“Rack City”
For Time: (9min cap)
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

*Barbell work should be done in 2 sets or less.

Tuesday 02/04/2020

Strength/skill
E2MOM x4
10 Pendlay rows AHAP

Conditioning
“Speed Limit”
AMRAP 15:
Buy-In: 50/40 Cal Bike
Max Rounds in Time Remaining:
8 Burpee Box Jumps (24/20)
8 Chest to Bar Pull-ups

*Mod jumping c2b. Goal is to string c2b together. No singles.

Wednesday 02/05/2020

Conditioning
“Buckle Up”
AMRAP 5:
200’ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes

AMRAP 5:
100’ Single Dumbbell Walking Lunge (50/35)
50 AbMat Sit-ups
Max Calorie Row
Rest 5 Minutes

AMRAP 5:
200’ Walking Lunge (No Weight)
50 AbMat Sit-ups
Max Calorie Row

*Score is sum of all calories rowed.

Thursday 02/06/2020

Strength:
E2MOMx5
8 DB shoulder press AHAP

Conditioning:
Partner WOD:
“The Black Parade”
AMRAP 20
50 DB deadlifts
50 DB Hang Cleans
50 DB Push Jerks
200M DB Farmers Carry

*(50/35’s in each hand). One works, one rests. Weight should be doable in sets of 10’s. Mod 8 50’ shuttle farmers carries if weather is inclement.

Friday 02/07/2020

Snatch Balance Complex
On the 1:30 x 5 Sets:
1 Snatch Balance
1 Pausing Overhead Squat (3s in bottom)

*Build to heavy set. Last set should be heavier than workout weight.

Conditioning
“Paw Patrol”
AMRAP 15:
60 Double Unders
20 Toes to Bar
10 Hang Squat Snatches (135/95)

*Mod 60 quick step jump ropes or 2x singles. Mod hanging leg raise for TTB. 2 sets or less on hang squat snatches. Goal is around 4 rounds.