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