WOD

Saturday – 29Feb2020

Saturday – 29Feb2020

“Thunder buddies” (Time)
Teams of 2:

30 power cleans (135,95)
30 toes to bar
30 snatches (135,95)
30 box jump overs (24,20)

Rest 3 min

8 rounds alternating (4 each)
6 toes to bar
6 cleans (165,115)
6 box jump overs (30,24)

Part 1 scaling:
L3: (115,75), knee to elbow, box jumps
L2: (95,65), knee raises, box step overs
L1: (75,55), abmat situps, box step ups

Part 2 scaling:
L3: knee to elbow, (135,95), (24,20)
L2: knee raises, (115,75), box jumps
L1: abmat situps, (95,65), box step overs

Cash Out
1 Mile Recovery Run
*take it easy on the run and work on keeping the same pace for each 400m lap*

Friday – 28Feb2020

Friday – 28Feb2020

Box Back Squat (7×3)
-keep knees behind ankles on decent
-3 second negative always
-deload and explode up
-set box at parallel hip crease
-heavy but not maximal
-focus on quality reps and engaging glutes and hamstrings
“Skater on Acid” (Time)
3 Rounds:
25 Wall Balls (20,14)
400m run

L2: (14,10)
L1: Med ball front squats

Accessories
Weekend Arm Pump!
-4x100ft gun walk (light)
-4×20 dips off box

Thursday – 27Feb2020

Thursday – 27Feb2020

Shoulder Press (5×5)
-Every 1:30
-Build in weight, but keep the final set somewhat light
-Focus on solid front rack: Good thoracic extension, drive the elbows, brace the pelvis
“Torpedo” (Time)
4 Rounds:
50 DU
15 Burpees
20 KBS (70,53)
15 Burpees

L3: 1DU=2SU, (53,44)
L2: 1DU=2 plate hops, (44,35)
L1: (35,26) or Russian KBS

Cash Out
3 Rounds (No rest between rounds)
-1 Min max situps
-1 Min plank

Wednesday – 26Feb2020

Wednesday – 26Feb2020

“GaLactic Lats” (Time)
2 Rounds For Time:
50/40 cal bike
25 pullups
7/5 Ring Muscleups
1 Legless rope climb
*rest 5min between rounds*

Scaling options:
-Rx athletes: Jumping muscle ups or hip to rings + ring dips (something on rings) Bar muscle ups not allowed today
-Scaled athletes: 40/30 bike, 25 banded pullups, 15 barbell rollouts, 10 ring rows

After Party
GPP Carrying Strength:
4 rounds (not for time)
-200ft farmers carry (moderate weight)
-200ft jog

Tuesday – 25Feb2020

Tuesday – 25Feb2020

Weighted Step-ups (5×7)
-Back rack
-20/16
-Add about 20lbs more than last week
-One leg at a time
-Leave leg on the box until all reps are complete and then switch
-3sec negatives
“Enigma” (Time)
6 Rounds For Time:
12 SDHP (95,65)
12 Push Press (95,65)
*10min cap*

Scaling: Pick a weight where you could do all sets in the workout unbroken. This should be a fast workout with minimal breaks

Cash Out
Rowing/Kipping Practice:
Row 1000m
-250m do 15 kips

Pump 8:00

Pump 8:00

Strength
Weighted Close Grip Chin Up (6×3-5)
DB Bench (6×8-10; 40×1)
Metcon (AMRAP – Rounds and Reps)
“Miami Vascularity”
AMRAP 12
100 Ft. Gunwalk
100Ft. Plate OH walking Lunge
25 Plate Skullcrushers
50 Plate Hops
After Party
100 Banded Pushdowns
100 Banded Hammer Curls

Saturday 22 FEB 2020

Saturday 22 FEB 2020

Partner KB Meltdown (AMRAP – Reps)
“Sat Partner KB Meltdown”
On a Running Clock
0:00-10:00
P1: Max Farmers Carry (70/53)
P2: 10 TGU (35/26)
Rest 10:00-12:00
12:00-22:00
P1: Max Assault Bike Cals
P2: 10 Dual Hang KB snatch (35/26)
Rest 22:00-24:00
24:00-36:00
P1: Max DU
P2: 10 KBS (70/53)

L2: (26/18) (53/35)
L1: (DB) (35/26) (Divide SU/2)
*EACH 10 Mins is an AMRAP Partners Switch when 10 reps are completed

Score is combined totals of:
Distance Farmers Carry (every 5 ft. = 1 rep)
Max Assault cals
DU


Friday – 21Feb2020

Friday – 21Feb2020

Box Back Squat (7×5)
-keep knees behind ankles on decent
-3 second negative always
-deload and explode up
-set box at parallel hip crease
-heavy but not maximal
-focus on quality reps and engaging glutes and hamstrings

-Every 2mins for 7 sets
-Add 10-20lbs from last week
“Tear Drop” (Time)
30-20-10
BB Front Lunge (95,65)
Toe-2-Bar

L3: (85,55), knee to elbow
L2: (75,45), knee raise
L1: (65,35) or back rack lunge, abmat situps

After Party
Pre-Weekend Arm Pump!
-Dirty 30s – 3×10-10-10
-Chin-Up Hold – 3 Sets of As long as possible

Thursday – 20Feb2020

Thursday – 20Feb2020

“Erray Day” (AMRAP – Reps)
EMOM 24:
Min1 – Max HPC (135,95)
Min2 – Max Cal Row/Ski
Min3 – Max Burpees to plate
Min4- Rest

Rx+: (165,115)
L3: (115,75)
L2: (95,55)
L1: (75,45)

Accessories
Superset 4 Rounds:
-100ft Double Overhead KB Carry (heavy)
-KB Row – 8each arm (heavy)

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