Training February 11th – 17th


2:30 pm ROM WOD

3 pm Coach’s Choice WOD


Pullup Cycle: Week 3 Day 1


“When Karen met Annie”

2 Rounds for Time:

75 Wall Ball Shots @ 20/14#

75 Double-Unders

75 Situps


Partner Workout

For time:

2 Rounds

Row 20/16 cal

30 Bench Press @ 95/55#

Row 20/16 cal

30 Bench Press @ 115/65#

Row 20/16 cal

30 Bench Press @ 135/75#

*Time cap: 40 min

*All sets of 30 bench press are 10 close grip, then 10 normal grip, then 10 wide grip.

*Suggested loading: Can you take the heaviest weight in the workout and easily rep it for a set of 20 when fresh? Then do Rx. If that idea makes you uncertain at all, then choose Scaled.

*Partner 1 will complete the first series of row-bench press at the lightest weight while Partner 2 rests. Then Partner 2 will complete the same series while Partner 1 rests. The weight will then be increased and the sequence done again. After both athletes have done the entire round from 95/55 to 135/75, then they will return to the lightest weight and go through it one more time. Rower will be reset between each partner.


Jorts Wednesday

Pullup Cycle: Week 3  Day 2


Find a 1RM Overhead Squat


Skill Work on

L-Sit Holds and Parallette Drills


E1.5MOM for 12 Rounds

5 – 20 sec L-sit holds, you choose the quantity and difficulty.


Pullup Cycle: Week 3  Day 3

-We Test Max Pullups on Monday-


2 Power Snatches @115/75#

4 Back Squats @115/75#

6 Front Rack Lunges @115/75#



10 Rounds

5 Thrusters @ 115/75#

10 Pullups

100m Sprint

Rest 1 min

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