1 arm battle rope with front rack DB
40 Side Lunge high-5
20200227 THUR CF WOD
Conditioning
20min AMRAP
30 DB Deadlift 35/50
30 MB Sit up pass 14/20
30 DB devils press
30 MB squat thrust
30 DB thruster
*Team of 2
20200226 WED CF WOD
Skill
Snatch balance
2reps x 7sets
Conditioning
21-15-9
OHS 65/95
Bar over burpee
*Timecap 10min
20200226 WED BC WOD
Skill
Hanging Kipping
Conditioning
40-20 / 4R
Box/drop mat lateral jump overs
Hanging leg raises / Leg raises
Crossover steps
Squat thrusts
20200225 TUE BC WOD
Core Strength
30 On – 30 Off / 3R
Side Plank Leg Raises / Side Plank Hold (R)
Side Plank Leg Raises/ Side Plank Hold (L)
Elbow Plank Floor Jacks
Metcon
AMRAP 8
12 Banded KB Swings / Banded KB Deadlifts
12 1 Arm DB Shoulder Presses (L=6, R=6)
20200225 TUE CF WOD
Comditioning
For time
DB push press 35/50
10-9-8-7-6-5-4-3-2-1
1-2-3-4-5-6-7-8-9-10
V up
2min Rest
For time
KBS 16/24
1-2-3-4-5-6-7-8-9-10
10-9-8-7-6-5-4-3-2-1
Push up
*Timecap 22min
20200224 MON BC WOD
EMOM 8
1- DU / HKSU / SU
2- Rest
directly
45-15 / 3R
180º Air squats
Starfish v-ups
Rowing
20200224 MON CF WOD
“Fight Gone Bad!”
3 rounds of:
WBS 14/20
Sumo deadlift high-pull 55/75
Box Jump 20/24
Push-press 55/75
Cal Row
Rest
*Record is total reps
20200221 FRI CF WOD
For time of :
3 Rounds
5 Chest to bars
10 Handstand push-ups
15 Kettlebell swings 32/24
and 100 DU
2 Rounds
5 C2B
10 HSPU
15 KBS 32/24
and 100 DU
2 Rounds
5 C2B
10 HSPU
15 KBS 32/24
and 100 DU
* 22 min time cap