Feb. 12 – 18, 2018

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

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