Thursday 2/26

Strength / Skill

Strict ring rows and strict ring dips

WOD 

For time

500m row

Then 4 rounds

16 KBS 53/35

13 HR push ups

10 Walking lunge 45/25

Wednesday 2/25

Strength

Push press 5 x 3 climbing

Core

Tabata - hollow rocks, arch rocks

WOD 

For total reps

1 min - power cleans 135/95

1 min - jerks

2 min - power clean

2 min - jerks

1 min - power clean

1 min - jerks

NBCF competitors

155/105

Tuesday 2/24

Strength
Emom 6
5 deadlift and 10 sit ups

5 RFT
20 air squats
5 burpee broad jumps
10 DB snatch alternating
5 burpee broad jumps

Monday 2/23

Strength

Clean and Jerk 5 x 3 climbing

WOD 

"Open Test"

Amrap 20 - make it as far as you can

50 Wallballs

50 double unders

40 box jump

40 t2b 

30 Burpee

30 C2B pull-ups -- sub regular pull ups

20 clean 145/105

20 jerk

10 snatch

10 muscle up -- sub 20 ring row 20 dips

Friday 2/20

Strength / Skill

OHS

WOD 

"Open 14.2"

Rx - OHS and C2B

Scaled 1 - Front squat and Pull ups

Scaled 2 - Back squat and Ring rows

Thursday 2/19

Strength
Deadlift 5 x 7 climbing

WOD
AMRAP 20
10 burpee
10 goblet squats 53/35
10 kbs
200m run

Wednesday 2/18

Strength

Back squat 5 x 3 across

WOD 

4 rounds each for time

500m row

50 double unders