Feb. 15 – Feb. 20, 2016

alber contender 10
Mon WOD: “SPIDERMAN”
2 – 15′ Rope Climbs
100 m Run
10 Squat Cleans (155/105)
5R4T

Tues WOD: “HULK”
EMOM: 1 Complex of : (10min)
Power Clean,Push Press, Backsquat, OHS
WOD: 25 Double Unders
10 TTB
10 Pushups
15 min AMRAP

Wed WOD: “WONDER WOMAN”
5 Pullups
10 Pistols
15 DB Snatches
20 min AMRAP

Thurs WOD: “IRON MAN”
Odd Couple: Deadlift/Stict Pullups(10 min)
WOD:
Row 300m
15 Snatches
15 Burpees
3R4T

Fri WOD: “BATMAN”
100M MB RUN ; 1 THRUSTER ; 1 HSPU ; 1 SLED PUSH (48′)
200M MB RUN: 2 THRUSTERS ; 2 HSPU ; 1 SLED PUSH (48′)
300M MB RUN; 3 THRUSTERS ; 3 HSPU; 1 SLED PUSH (48′)
400M MB RUN; 4 THRUSTERS; 4 HSPU; 1 SLED PUSH (48′)
AMRAP 20 MIN, AFTER COMPLETED ROUND, GO BACKWARDS

Sat WOD: “Event 3 REGIONALS 2015 Modified”
AKA “THE INCREDIBLES”
1 mile run
50 OHS
100 Situps
150 Double Unders
50 SDLHP
100 Box jump overs
AMRAP 26 MIN