Posts Tagged 'Matt Wilson'

Friday, February 22

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Deadlifts- 8@70%, 8@75%, 6@80%

Then:

3 Rounds of:
8 Front Squats (155/115) (Clean from the floor)
10 No push-up burpee lateral box jumps (20in box)
50 meter bear crawl (if weather allows) or 200 meter run

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Thursday, February 21

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10 minute row

Rest 2 minutes

Then:

4 minute AMRAP of

5 Manmakers

10 Pullups

20 DUs (3:1)

2 Minutes Rest

3 minute AMRAP of

10 DB Push Press

20 Superman (1-2 second hold)

40 DUs (3:1)

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Wednesday, February 20

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6 minute AMRAP of

12 Alternating T2B (6 each side)

10 Sumo Deadlifts (no high pull) (185/135)

8 / 6 Ring Dip / Muscle-ups

2 minutes rest

6 minute AMRAP of

12 Alternating T2B

10 Sumo Deadlifts (no high pull)(185/135)

8 / 6  Ring Dips / Muscle ups

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Tuesday, February 19

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Strict Press- 8@70%, 8@75%, 6@80%

Then

“Dont Drop Your Wallball”

Two person partner WOD of:

150 Wallballs

100 Ring Rows

200 Meter Wallball Overhead Walking Lunges

*Only one person working at a time.

*Each turn the person working has to complete at least 5 reps of that movement but no more than 10 reps at a time.

*During the workout every minute on the minute both athletes will stop where they are at and perform 3-5 hand release push-ups before continuing.

*3 burpee penalty for both athletes every time the ...

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Monday, February 18

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“Ohhhhh Sweet Baby Jesus”

Strict Press- 8@70%, 8@75%, 6@80%

Then
2 rounds of:
250 meter row
12 KB Swings (53/35)
15 Burpees
12 KB Swings
250 meter row

2-3 min rest between rounds

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