WOD

February 24th Class Program

February 24th Class Program
A) Sumo Deadlift
4×4 @ Challenging Weight w/ Pause at the bottom

B) 5 Sets
Every 2min Complete
50ft Walking Lunge @ Challenging Weight
Bike/Row While Resting

C) 13min AMRAP
12-12-12-12-12-12…etc Cal Row
2-4-6-8-10-12…etc DB Step Overs @ 50/35lbs per hand

February 23rd Class Program

February 23rd Class Program
A) 25min @ 75%/Moderate Effort
25min Row
**Every 800m Complete 30 Alternating Step ups @ 20″ + 100ft Farmers Carry
+
No Rest
+
B) 25min @ 75%/Moderate Effort
Bike or Ski, Every 1.5 Mile Bike or Every 600m Ski Erg Complete 50ft Walking Lunge + 20 No Push-up Burpees

February 22nd Class Program

February 22nd Class Program
A) Clean Complex
Build to a Moderate/Heavy Set of;
Power Clean + Hang Squat Clean + Hang Squat Clean + Front Squat

B) For Time
30 Ground to Overhead @ 135/95lbs
1600m Row
7 Rope Climbs
100 Burpees
7 Rope Climbs
1600m Row
30 Ground to Overhead @ 135/95lbs

February 21st Class Program

February 21st Class Program
A) Snatch EMOM
2 Muscle Snatches + 1 Power Snatch

B1) Feet Elevated Ring Row
4×8-12
Rest 30s
B2) Close Grip Bench Press
4×6-8 @ 3111
Rest 2-3min

B) 10min (Adv)
Every 2min Complete 2-8 Muscle Ups

C) 3 Sets @ 85-90%/Tough but Sustainable Effort
30s American KB Swings @ 32/24kg
30s Rest
30s Row
30s Rest
30s Burpees to a 6 inch Target
30s Rest
30s Ski Erg
30s Rest
30s Double Unders
30s Rest

February 20th Class Program

February 20th Class Program
A) Back Squat
4×6 @ 21X1

B1) Forward Sled Drag
4x100ft of Constant Movement
Rest 1min
B2) Forearm Plank
4×45-60s
Rest 1min

C) For Time
50/40 Cal Assault Bike
40 Front Squats @ 95/65lbs
30/24 Cal Assault Bike
20 Box Jumps w/ Step Down @ 24/20″

February 19th Class Program

February 19th Class Program
A) 45-60min @ 75%/Moderate Effort
500m Row
20 Russian KB Swings @ Easy to Moderate Load
500m Ski Erg
20 Alt Step ups @ 20″
1 Mile Assault Bike
50ft Walking Lunges **no added weight
30s/arm Side Plank

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