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)
WOD 24/02/2020
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD WORK FOR FRONT SQUAT 1 RM C)CONDITIONING 4 RFT: 25 WALLBALLS(9/7) 15 MEDBALL SITUPS(9/7) 200 M MEDBALL RUN(9/7)
WOD 21/02/2020
A)SWOD WORK FOR FRONT FOOT ELEVATED SPLIT SQUAT 1 RM WORK FOR ONE HAND KB STRICT PRESS 1 RM B)AMRAP 9: 10 KB HEADCUTTER(24/16) 10 TOES TO BAR 10 TARGET BURPEES
WOD 20/02/2020
A)OLY WORK FOR POWER CLEAN 1 RM B)”SEAL SCREENING TEST” 2 MIN FOR MAX. PERFECT PUSHUPS 2 MIN FOR MAX. CURL UPS MAX UNBROKEN STRICT PULLUPS 500 M SWIM FOR TIME RUN 1,5 MILES FOR TIME
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
WOD 17/02/2020
A)OLY WORK FOR CLEAN&JERK 1 RM B)SWOD EVERY 2 FOR 8 MIN 1 ENDERTON FRONT SQUAT COMPLEX 75% C)CONDITIONING AMRAP 8: 21 WALLBALLS(9/7) 15 BOX JUMPS(60/50) 9 CLAPPING PUSHUPS
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
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)
WOD 10/02/2020
A)OLY 10 MIN TO HEAVY SNATCH B)SWOD EVERY 2 MIN FOR 6 MIN 3 FRONT SQUAT 90% C)CONDITIONING 3 RFT: 400 M RUN 10 HANG POWER SNATCH(50/35) 5 RING MUSCLE UPS
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
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
WOD 5/02/2020
A)GWOD 10 MIN TO PRACTICE GYMNASTICS B)SWOD EVERY 2 FOR 6 MIN 2 DEADLIFT 90% C)METCON “RUDIE CAN’T FAIL” 100 THRUSTERS(50/35) FOR TIME* EVERY STOP 7 BURPEES OVER THE BAR