STRENGTH
Back Squat every 2 Minutes for 6 Total Sets
- Sets 1 and 2: 5 reps between 55 and 65%
- Sets 3 and 4: 3 reps between 75 and 85%
- Sets 5 and 6: 2 reps at 85%+
WOD
Level 1
15:00 Clock:
Row x 750m “Buy-in”
Then, AMRAP in remaining time of:
- Push-up x 10
- Russian Kettlebell Swing AHAP x 15
- Jump Rope Single x 60
Level 2
15:00 Clock:
Row x 1000m “Buy-in”
Then, AMRAP in remaining time of:
- Strict Handstand Push-up x 5
- Kettlebell Swing (53/35) x 15
- Double Under x 30
Other Things Coming Up:
- February 19, 1230PM: Porkapolooza!!
- February 23, 8PM: Open WOD 17.1 Announcement
BS: 105, 135, 155#
Wod: 4+20 (knees on box for hspu)
FS- 105, 125, 150#
WOD- 6+2 rx except did kipping hspu’s
6 + 20
135,165,192
7 (subbed 25# db strict press for hspu)
4+3
25# plate & Ab-Mat
7+3 rx
5 + 31 rx