Feb 12
Front Squat 1×2 @ 90%
AMRAP – 10
10 Deadlifts (225#/155#)
10 Box Jumps (24″/20″)
25 Wall Balls (20#/14#)
Feb 13
Partner WOD
Test max calories w/ partner in 3 min testing block on rower and bike
Complete 2 x 4:30 min intervals on rower and bike each w/ calories done on testing block
Feb 14
Push Press 1×3 @ 90%
3×12 Close Grip Floor Press
3 RFT
18 Handstand Pushups
12 Chest to Bar Pullups
Feb 15
EMOM – 12
Squat Clean + Hang Squat Clean
2+2, 2+1, 1+1, rest. Repeat sequence 3 times adding load each reset.
For Time:
50-40-30 Goblet Squats
1 min hanging L-sit hold at each break in squats
Feb 16
4 min x3 Rest 2 min btw each block
9/6/3 Power Snatches (95#/65#)
9/6/3 Burpees over bar
Complete as many double unders as possible in remaining time
Feb 17
Dumbbell Fran
21-15-9
DB Thrusters (50’s/35’s)
Pullups
Rest 3 min
30-20-10
DB Snatch (50#/35#)
Tuck Ups
Feb 18
3 RFT
500m Row
20 Burpee Box Jump Overs (24″/20″)
20 Overhead KB Walking Lunge (35#/18#)
20 Double Unders