Monthly Archives: February 2015

WOD: February 25, 2015

Warm-up

400 M Run
Perfect Stretch
Inchworm
Stripper Stretch
10 Kips
10 Pushups
PVC PT
MOFO
Deadlift (5 x 3 OTM)
Thruster (5 x 3 OTM)
WOD
Metcon (AMRAP – Rounds and Reps)
7 Cleans 155/105
5 S2O
10 Ball Slams 30/20
AMRAP: 10 Minutes
Extra Credit
Metcon (Time)
20 Cal Row
12 Burpees
Rest 1:00
5 Rounds for time

WOD: February 24, 2015

MOFO

Back Squat (5 x 10 – rest 1:00 between sets)
Shoulder Press (5 x 10 – rest 1:00 between sets)
WOD
Metcon (AMRAP – Rounds and Reps)
15 Power Snatch 115/75
10 Ring Push Ups – Rings set to height of 20 box – Feet on box
AMRAP: 5 Minutes
Extra Credit
Metcon (AMRAP – Reps)
10 Wall Balls 30/20
5 Bent Over Row 185/120
OTM 10