Workout of the Day - February 2018 Archive 

2/28/18

Skill Work/Mobility

20 Minute AMRAP:
25 Burpees
15 Back Squats (BW)

2/27/18

Strength: 3 RM DL

"Helen"
3 RFT:
400 M Run
21 KB Swings (53/35)
12 Pull-ups

2/26/18

Skill Work/Mobility: Focus on Front rack mobility for the Front Squat WOD

Open WOD 18.1

or

Front Squat
10-10-10-10-10

2/24/18

Strength: Make-Up Day

For Time:

30 OHWL (45/35)

30 K2E

30 Situps

30 Cal Row

30 Situps

30 K2E

30 OHWL (45/35)

2/23/18

Open 18.1

20 Min AMRAP:

8 T2B (Hanging Knee Raise)

10 DB C&J (50/35) (35/20)

14/12 Cal Row

2/22/18

Skill work/Mobility or Weighted Pullups (3x6)/Negative pull-ups (5x5)

7 RFT:
14 DB Deadlifts (50/35)
14 Alt DB Shoulder Press

2/21/18

Skill work/Mobility

"ANNIE"
Reps for time
50-40-30-20-10
Double Unders
Abmat Situps

5 minute rest, then

Jerkless Grace
30 Power Cleans (135/95)

2/20/18

Strength: Press (18 reps @65% of 1RM)

20 Minute AMRAP:
10 C2B pull-ups
15 Pushups
20 Alternating Pistols
- After every 3 Rounds, run 400 meters - 

2/19/18

Strength: Back Squat (18 Reps @65% of 1RM)

21-15-9:
Snatches (115/75)
Box Jumps (24/20)

2/17/18

Strength: Make-up Day

2 RFT:

1 Mile Run

100 Situps

2/16/18

Strength: Press (18 Reps at 60% of 1RM)

12-9-6:
Hang Squat Cleans (165/115)
Burpee Bar Muscle Ups

2/15/18

Strength: Weighted Pull-ups (5x5) or Negative Pull-ups (5x5)

"Nancy"
5 RFT:
400 M Run
15 OHS (95/65)

2/14/18

Deficit Deadlift
3-3-3-3-3
Stand on extra plates to increase range of motion

2/13/18

Mobility/Skill Work

10 Minute AMRAP:
25 ft Walking Lunge Steps (53/35)
10 Wall Ball (20/14)

2/12/18

Strength: Back Squat (18 reps at 60% of1RM)

"18.Zero"
21-15-9:
DB Snatches (50/35)
Burpees, jumping over DB

2/10/18

Strength: Make-up Day

3 RFT:
21 Calorie Row
12 HSPU
3 Rope Climbs

2/9/18

Strength: Make up/Mobility/Skill Work

21-15-9:
Push Press (135/95)
Power Cleans (135/95)

2/8/18

"Eva"
5 RFT:
800 M Run
30 KB Swings (53/35)
30 Pullups

2/7/18

Strength: DB Shoulder Press (5 sets of 12 reps/arm)

Overhead Squat 
3-3-3-3-3

2/6/18

"Linda"
DL 1 1/210/9/8/7/6/5/4/3/2/1

BW
Bench BW
Clean 3/4 BW

2/5/18

Strength: Split Squats (5 sets of 12 reps/leg)

For Time:
10 Muscle Ups
25 Thrusters (75/55)
1000 M Row
25 Thrusters (75/55)
10 Muscle Ups

2/2/18

Strength: Make up/Mobility/Skill Work

20 Minute AMRAP:
20 MBC (20/14)
60 Double Unders

2/1/18

Strength: Split Squats (5 Sets of 10 Reps/leg)

10 Minute AMRAP:
5 Power Snatch (95/75)(75/55)
10 Overhead Walking Lunge (95/75)(75/55)
1 Rope Climb

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