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Saturday
29
February 2020
WOD

Team of 2: For Time:
> 100 Cal*
> 100 PUs
> 100 Cal*
> 200 Push-Ups
> 100 Cal*
> 300 Air Squats
> Finish Burpees - 250
 do alternating burpees until you reach 250

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Rest Day
Friday
28
February 2020

WOD

8 min AMRAP 10 Sync Partner DB Lunges, 20/15 kg 5 Sync Partner DB Devil's Press, 20/15 kg 3 min Rest 5 RFT Partner Plank Hold, 1 min Partner Pull Up Hang Hold, 30 secs * Every Break 5 Sync Burpee Penalty

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Thursday
27
February 2020

WOD

10 min EMOM 6 Push Press @ 50/35 kg 12 min AMRAP 12 Box Jumps 10 Alt KB Snatches, 24/16 kg 8 HSPU

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Wednesday
26
February 2020

WOD

30 min Squat Snatch Practice 12 min ALT EMOM 5 Squat Snatches, 50/35 kg 10 Lateral Burpee Over Bars

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Tuesday
25
February 2020

WOD

30 min TC Build to 80% Deadlift Then Deadlift 5x5 at 80% 10 min EMOM 15 Wall Balls, 9/6 kg

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Monday
24
February 2020

WOD

Josh For time 15 min TC 21 Overhead Squats, 40/30 kg 42 Pull Ups 15 Overhead Squats, 40/30 kg 30 Pull Ups 9 Overhead Squats, 40/30 kg 18 Pull Ups For Time 150 Ab Mat Sit Ups

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Saturday
22
February 2020

WOD

DT 5 RFT 12 Deadlifts, 70/47.5 kg 9 Hang Power Cleans, 70/47.5 kg 6 Push Jerks, 70/47.5 kg

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Rest Day
Friday
21
February 2020

WOD

10 min EMOM 8 Burpees 10 AbMat Sit-ups 12 min AMRAP 12 KBS, 24/16 kg 12 KB Overhead Squats, 24/16 kg 30 m KB Waiters Walk, 24/16 kg

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Thursday
20
February 2020

WOD

15 min Back Squat 3 Rep Max 5 RFT 8 Power Snatches, 50/35 kg 8 HSPU 8 T2B

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Wednesday
19
February 2020

WOD

12 min ALT EMOM 20 Double Unders 10 Ring Dips 30-20-10 Alt Pistol Dumbbell Front Squat, 20/15 kg

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Tuesday
18
February 2020

WOD

5 Rounds 7 Reps Bear Complex 1 rep of the complex is: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press 21-15-9 Pull-up Push-up Air Squat

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Monday
17
February 2020

WOD

Christine 3 RFT Row, 500 m 12 Deadlifts, 1 x bodyweight 21 Box Jumps, 20 in 5 rounds 10 Dumbbell Push Press 10 Dumbbell Bicep Curls 10 Two Hand Dumbbell Bent Over Rows

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Saturday
15
February 2020

WOD

21-18-15-12-9-6-3 Squat Clean, 50/35 kg Pull-up Mountain Climber

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Rest Day
Friday
14
February 2020

WOD

16 min ALT EMOM 15/12 Row Calories 12 Box Jumps, 24/20 in 20 Double Unders 12 V-ups 21-15-9 Alt KB Snatch, 24/16 kg KB Russian Twist, 24/16 kg

COMP SQUAD

Thursday
13
February 2020

WOD

10 min EMOM 5 Strict Pull-ups 10 Push-ups 12 min AMRAP 10 Deadlifts, 90/70 kg 10 T2B 10 Ring Dips

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Wednesday
12
February 2020

WOD

Overhead Squat 5-5-5-5-5-5 3 rounds FGB Power Snatch, 40/30 kg Lateral Burpee Over Bar Rope Climb AbMat Sit-up Kettlebell Swing, 24/16 kg Rest

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Tuesday
11
February 2020

WOD

10 min EMOM 12 Thrusters, 20/15 kg For time: 20 Ball Slams, 20/15 kg -- then -- 4 rounds of: 12 Alt Single DB Burpee Snatch, 20/15 kg 12 DB Push Press, 20/15 kg 12 Double DB Front Rack Alt Lunges, 20/15 kg -- then -- 20 Ball Slams, 20/15 kg

COMP SQUAD

Monday
10
February 2020

WOD

Anderson Front Squat 5-5-5-5-5-5 5 RFT 6 Hang Squat Cleans, 50/35 kg 6 Push Press, 50/35 kg 12 Pull-ups

COMP SQUAD