Monthly Archives: February 2019

2/4/2019 – WOD

By WOD

Strength
Hex Bar Deadlift (deficit) – 5×6 @ 67-72% + 8-10 Shoulder Shrugs
—Use low handles + stand on a 45# plate. Use same weight or slightly heavier than last wk

Conditioning
Open WOD 15.3 – 14 Min AMRAP
7 Ring Muscle-ups
50 Wall Balls 20/14# to 10/9ft
100 Double Unders

WOD Notes: Compare score to 2015 if you did it. MU scale = 10 GI Janes or you may do Bar MU. WB should feel light to where you can do sets of 15-20 reps. DU scale = 50-75 DU or 200 singles.

Assistance
a) One Arm High Pulls – 4×12
b) Weighted Plank – 10 sets: 30 sec on / 30 sec off (heavier than last wk)

2/2/2019 – WOD

By WOD

Skill
Handstand Walks or Handstand Push-ups – 10 Min of Practice

Conditioning
Complete For Time With a Partner
100 Deadlifts @ 50%
10 Laps Handstand Walk or 50 Handstand Push-ups
80 Thrusters 135/95#
80 C2B Pull-ups
60 Overhead Lunges 135/95#
60 Double Dutch Burpees

WOD Notes: You may break up the work as needed. The 60 double dutch burpees are 60 each (120 total).