STRENGTH Bench Press @ 90% 4WU-5-3-2-1+ 80-85-90-95% METCON AMRAP 12 w/teams 2-3 15-12 Calorie Row 20 Sit Ups Funnel start onto rower each round! It’s time to pick up the intensity and mentally start preparing for 17.2! #GYMR  

STRENGTH (optional) Back Squat @ 90% of 1RM 4WU- 5-3-2-1+ (80-85-90-95%) RECOVERY  E2M for 16min min 1-2: 5-10 Wallballs min 3-4: 5-10 RDL (75/55) METCON “Cindy” AMRAP 20 5 Pullups 10 Pushups 15 Air Squat Go by feel on this one!  If you are recovered from 17.1 then get after this. If not, then this Read more about Monday 2.27.17[…]

STRENGTH Deadlift @ 90% of 1RM 3WU-7-5-3+ 75-80-85% METCON 4RFT 400m Run 10 Air Squat 15 KBS 20 Sit Ups

STRENGTH Power Clean & Jerk 15min to 1RM for the day METCON EMOM 16: Recovery WOD min 1- 7 Deadlifts (185/135) + 7 Box Jumps min 2- E80 Lap min 3- 7 Wallballs + 7 Pull Ups min 4- E80 Lap

STRENGTH Bench Press @ 90% of 1RM 3WU-7-5-3+ (75-80-85%) METCON 3RFT w/partner 40 Calorie Row 40 Power Cleans (115/75) 40 Lateral Burpees

STRENGTH Back Squat @ 90% of 1RM 3WU-7-5-3+ 75-80-85% METCON 1 Round for Reps 1min – Calorie Bike 1min – KBS (53/35) 1min – Wallball 1min – Box Jumps Rest 4 min 1min – Calorie Row 1min – Alt. DB Snatch 1min – DB Hang Squat Clean (50/35) 1min – Box Jumps

STRENGTH Deadlift 15min to 3RM for the day METCON For Time:  10 down to 1 Power Snatch (75/55) Bar Facing Burpees

STRENGTH OHS 15min to 3RM for the day METCON 4RFT 12 T2B 9 Deadlifts (155/105) 6 Front Squats 400m Run