Friday 2/28

Amrap 15

20 Dumbbell snatch 50/35

200m run

20 thruster 75/55

20/15 cal row

Thursday 2/27

For Quality
30 min mono-structural cardio

Today we are working just aerobic endurance... breathing.  I am not asking for max intensity.  If you have a heart rate monitor or are familiar with that, then i want you to stay somewhere between 60 - 80% of max heart rate. 

Run, row, bike, ski... we can use one movement or combination of movements.  Just spend 30 min moving. 

Wednesday 2/26

Alpha 

Every 2 min x 10

5 power clean 185/135

8 bar facing burpee

30 double unders 

Bravo

Every 2 min x 10

5 power clean 155/105

8 bar facing burpee

30 double unders 

Charlie

Every 2 min x 10

5 power clean (pick load)

8 bar facing burpee

20 double unders 

Tuesday 2/25

Wod

4 RFT

400m run

200m farmers carry 

Monday 2/24

“Mary”

Amrap 20

5 handstand push ups

10 pistols

15 pull ups

Charlie

Amrap 20

5 dumbbell push press 

10 Bulgarian split squats (holding dumbbells)

15 pull ups (modify to jumping pull ups)

Friday 2/21

Bravo

“Nasty Girls”

3 RFT 

50 air squats

7 muscle ups

10 hang power clean 135/95

Charlie

3 RFT 

50 air squats

14 pull ups

14 hand release push ups

10 hang power clean (pick load)

Thursday 2/20

Amrap 15

12 hand release push ups

24 walking lunge

48 double unders