Monday 20170227

WOD: 6 rds of
12 Sit ups
12 KB swings @ 53/35#
12 Burpees

Friday 20170224

WOD: Open Workout 17.1
For time:
10 dumbbell snatches @ 50#
15 burpee box jump-overs @ 24"
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes

Thursday 20170223

WOD: 5 rds of
250m row
25m walking lunges with 25# DB
5 Deadlifts @ 275/185#

Wednesday 20170222

WOD: 6 rds of
6 Bench press @ Bodyweight
12 Dips

Tuesday 20170221

Strength: 12 min to find Bench press 1 rep max
WOD: 5 rds of
10 hang cleans @ 135/95#
15 GHDs

Monday 20170220

WOD: 15 min AMRAP
3 Strict Pull ups
6 Push ups
9 Box jumps @ 24/20"

Friday 20170217

WOD: 5 rds of
400m run
20 pull ups
10 Burpees