Feb 26, 2020

2-27-2020
Thursday
Challenge:
Death by Burpees

WOD
10-9-8-7-6-5-4-3-2-1
Supine Ring Rows
1-2-3-4-5-6-7-8-9-10
Kettlebell Swings (53/35)

Feb 25, 2020

2-26-2020
Wednesday
Challenge:
Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk

WOD
“Biltmore”
AMRAP 15:
30/21 Calorie Bike Erg
30 Box Jump Overs (24″/20″)
30 Double Dumbbell Power Cleans (50’s/35’s)

Feb 24, 2020

2-25-2020
Tuesday
Challenge:
Strict Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

WOD
“Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Feb 23, 2020

2-24-2020
Monday
Challenge:
Post WOD extra credit if time Allows
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

Week #4 of our squat cycle, where we start with higher volume at lower weights, to five heavy singles. Sets 1-4 completed “On the 2:00” Sets 5-10 completed “On the 1:00”.

WOD:
“Black and Tan”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

Feb 20, 2020

2-21-2020
Friday
Challenge:
Front Squat
On the 1:30 x 7 Sets
On the 0: 3 Reps
On the 1:30: 1 Rep
On the 3: 3 Reps
On the 4:30: 1 Rep
On the 6: 3 Reps
On the 7:30: 1 Rep
On the 9: 12 Reps

WOD
“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Max Rounds of Macho Man (185/135)

1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks