Feb 3
Partner WOD
Each partner rows:
800-700-600-500-400-300m
**Each time off rower complete 3 man makers (50’s/35’s)
Feb 4
Front Squat
Start @ 60% of max for 6 reps. Add 5% each set until unable to get 6 reps.
AMRAP 12
4 Hang Squat Cleans (135#/95#)
8 Power Cleans (135#/95#)
32 Double Unders
Feb 5
EMOM 24
Landmine Press Left – 10-15 reps
Landmine Press Right – 10-15 reps
Ring Pullup – 7-12 reps
20s Hollow + 20s Arch
**Goal is RPE 8+(close to failure), try to keep within rep range
Feb 6
Complex: Power Snatch + Overhead Squat + Snatch Balance
Work to heavy over 10 min
For Time:
24-20-16
Box Step Ups (53’/35’s)
16-20-24
Double Russian KB Swings (53’s/35’s)
Feb 7
Chest Supported DB Rows
4×10
21-15-9 x 3
Situps
Box Jumps (24″/20″)
**Complete 150′ Suitcase Carry (53# – each side) after each completed round
Feb 8
AMRAP 20
20 Alternating DB Muscle Snatch (50#/35#)
10 Alt. Pistols
20 Wall Balls (20#/14#)
10 Handstand Pushups
Feb 9
4 Rounds for Reps
Bike/Row
Double Unders
Burpees to Plate
Rest
**Each Round is 1:30