Concept 2

Saturday 10.25.2014

wodCONDITIONING Team of 2 20 min AMRAP: 30 Slam Balls 30 Calorie Row


Monday 7.21.2014

wodSTRENGTH/SKILL10 min to Establish 2RM Strict Press, & then, AMAP Push Press 

CONDITIONING Partner Workout

2000m Row AMAP 5 1 Arm KB Push Press R 25’ Front Rack KB Carry 5 1 Arm KB Push Press L  

-1 Partner rows while other partner performs push press and carry -Partners alternate every 200m -Score is total KB Push Press and 2k Row time.

POST WOD 100 Band Pull Downs 

COMPETITION 3x10 Barbell Row (HEAVY) Legless Rope Climb Work

Tuesday 7.8.2014

wodSTRENGTH/SKILL20 min to Establish 2 RM Power Snatch

CONDITIONING 21-15-9 OHS 95/65 *Pull-ups

Post WOD 4 Rds 30 sec on/off Weighted Plank 


10 min bar MU work 100 banded pull downs

Sunday 7.6.2014

wodSTRENGTH/SKILLRow Technique work 

CONDITIONING As a team of 2: 2000m Row 200 Ball slams

*Complete in any way with 1 person working at a time.

Tuesday 6.10.2014

wodSTRENGTH/SKILL Back Squat 2 x 2 @100%

*Rest as needed between sets (At least 3 min)


20 Min Partner Row for Cal

*Partners Switch Every Min.


4 x6 Glute Ham Raise 4 x 15 Reverse Hyper @ 50%