Tuesday 02/09/2021

Strength
Build to a Moderate-Heavy Complex...
1 Clean Pull
+
2 Power Clean 

(Score is Weight)

WOD
ON A 25:00 RUNNING CLOCK...
Row 2500/2250m
then...
Build to a Heavy 3-Rep TNG Power Clean in time remaining.

(Score is Weight)

Monday 02/08/2021

WOD
7 SETS FOR TIME
10 Box Jump Overs 24"/20"
100m Run or 300m Bike
10 Toes to Bar
100m Run or 300m Bike

-Rest 1:00 b/t Sets-
(Score is Slowest Set)

Finisher
EMOM x 10 MINUTES
MIN 1 - 8/8 Single Arm DB Hammer Curls (Athlete Choice, Moderate)
MIN 2 - 8/8 Single Arm DB Kickbacks

(Score is Weight)

Saturday 03/06/2021

WOD
IN TEAMS OF 2...
For TIme:
6 Rounds*:
12 Hang Power Cleans 115#/75#
6 Bar Muscle-Ups (sub 9 Pull Ups)

-Rest 2:00-

2 ROUNDS**:
36 Hang Power Cleans
12 Bar Muscle-Ups (sub 18 Pull Ups)

*Partner 1 performs a full round while Partner 2 performs 16 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 16 Sit-Ups.  
** Partner 1 performs a full round while Partner 2 performs 48 Sit-Ups. Partner 2 begins the next full round while Partner 1 performs 48 Sit-Ups.

Friday 03/05/2021

Strength
5 SETS
1 Snatch Deadlift
+
2 Hang Squat Snatch
+ 
1 Snatch

*Loading stays Moderate (65-70%) across all Sets.
(Score is Weight)

WOD
"SWITCHEROO"
AMRAP x 15 MINUTES
20 Alt. DB Snatch 50#/35#
20 Single DB Suitcase Lunge*
250/200m Row

*Switch hands after 10 Lunges.
(Score is Rounds + Reps)