Strength
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
WOD
"Affiliate Version of "Intervals""
2 sets For Time:
21 Box Jump Overs 24"/20"
15/12 Calorie Row
9 Burpee Box Get Overs 30"/24"
21 Box Jump Overs 24"/20"
15/12 Calorie Row
9 Burpee Box Get Overs 30"/24"
-rest until 10:00, perform second set reversed-
*score is total of both scores combined
WOD
“Nate”
20 min AMRAP
2 Muscle Ups (Scale 6 pull ups)
4 Handstand Push-ups
8 Kettlebell Swings 70#/55#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday, February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.
WOD
"Swole-Sesh"
Teams of 2 For Time:
50-40-30-20-10
Calorie Row
Bench Press 135#/95#
*Womens Calories: 40-32-24-16-8
*One athlete works at a time, split reps as desired.
Strength
Back Squat:
- Heavy 2 rep (10-12 minutes
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Affiliate Version of “Pig Chipper”"
For time
5 Power Cleans 205#/135#
15 Chest to bar Pull Ups
25 Toes to Bar
50 Wall Balls 20#/14#
25 Toes to Bar
15 Chest to bar Pull Ups
5 Power Cleans 205#/135#
