Sunday, February 9 – Saturday, February 15

Posted on February 9, 2014 by Anna Follman

Congrats to our very own Coach M’Kelle and her teammate Ryan for placing 3rd out of 67 teams in the FreezeFest Competition last weekend!

 

Sunday, February 9 – No Class

 

Monday, February 10 

Strength: Push Press

  • 6×2

WOD: 3 min AMRAP of each:

  • Power Snatch (63/95)
  • Sit-Ups
  • Double Unders
  • Overhead Squat (63/95)

*Rest 1 Minute in Between Each Movement

 

Tuesday, February 11

Skill Work: Muscle-Ups/Bar Muscle-Ups

WOD: For Time

  • 100 Box Jumps (20″/24″)
  • 75 Overhead WB Walking Lunges (14/20)
  • 50 Toes to Bar
  • 25 Burpees

 

Wednesday, February 12

Strength: Deadlift

  • 3×5

WOD: 3 Rounds For Time

“Helen” (w/ row)

  • 400 Meter Row
  • 21 KB Swings (55/70)
  • 12 Pull-Ups

 

Thursday, February 13

Strength: Back Squat

  • Establish 1 RM

WOD: 21-15-9 for Time

“Elizabeth” (compare to 11/22/13)

  • Power Clean (93/135)
  • Ring Dips

 

Friday, February 14

WOD: For Time (compare to 11/4/13)

  • Front Squat (83/115)
  • Hang Power Clean (83/115)
  • Hand Release Push-Ups
  • WB Sit-Ups (14/20)

 

Saturday, February 15

Strength: Overhead Squat

  • 3×5

WOD: For Time

  • 60 Push Press (43/75)
  • 50 BB Walking Lunges (43/75)
  • 40 KB Swings (35/55)
  • 30 Knees to Elbows
  • 200 Meter Row
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