WOD 25/02/2020

A)OLY EVERY 2 MIN FOR 16 MIN 3 POSITION SNATCH 1 60% 2-3 70% 4-5 75% SNATCH 6-7-8 2X80% B)SWOD WORK FOR DEADLIFT 1 RM C)CONDITIONING “JONESWORTHY” 3 RFT: 10 DEADLIFT 115% BW 25 BOX JUMPS(60/40)

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WOD 18/02/2020

A)OLY WORK FOR SNATCH 1 RM B)GYMNASTIC CONDITIONING ALT EMOM 12: a)30″ HOLLOW ROCK b)30″NOSE TO WALL HS HOLD c)10 PSEUDO PLANCHE PUSHUPS d)40″ BEAR CRAWL C)CONDITIONING 15-12-9 SQUAT CLEAN(60/40) L PULLUPS

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WOD 13/02/2020

A)SWOD EVERY 2 MIN FOR 6 MIN BACK SQUAT 3X90% EVERY 2 MIN FOR 6 MIN STRICT PRESS 3X90% B)CONDITIONING 5 RFT: 10 HANG POWER CLEAN(60/40) 10 OTB BURPEES 10 RUSSIAN TWIST(15/10) 80 M SHUTTLE SPRINT 1 MIN REST

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WOD 11/02/2020

A)OLY 10 MIN TO FIND HEAVY CLEAN & JERK B)SWOD EVERY 2 FOR 6 MIN 3 DEADLIFT 90% C)CONDITIONING AMRAP 8(ADD 2 REPS/EXERCISE EACH ROUND): 2 TOES TO BAR 4 THRUSTERS(42,5/30) 6 KB SWING(24/16)

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WOD 7/02/2020

A)POWER HIGH JUMP B)SWOD EVERY 2 FOR 6 MIN 2 BACK SQUAT 90% EVERY 2 FOR 6 MIN 2 STRICT PRES 90% C)CONDITIONING “JONESWORTHY” AIR SQUAT 80 64 48 32 16 8 KB SWING(24/16) 40 32 24 16 8 4 PULLUPS 20 16 12 8 4 2

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WOD 6/02/2020

A)OLY EVERY 2 MIN FOR 16 MIN 1 3X60% 2 3X70% 3 3X75% 4 2X80% 5 2X85% 6 2X90% 7-8 95% B)METCON 800 M RUN 10/10 DB LUNGES(22,5/15) 20 RUSSIAN TWIST (22,5/15) 800 M RUN 20 ALT CLEAN+ SHOULDER TO OVERHEAD(22,5/15) 40 MEDBALL TO TOES(9/7) 800 M RUN 20 ALT. DB SNATCH(22,5/15) 20 TOES TO

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