Feb 11-17, 2019

Feb 11

Bench Press

Up to top set of 1 rep

For Time

2 Rounds

15 Box Jumps (24″/20″)

15 KB Swings (53#/35#)

3 Rounds

35 Double Unders

12 Pullups

2 Rounds

15 Box Jumps

15 KB Swings

Feb 12

4 Rounds on a 90 sec clock complete:

15/12 Cal Row

15 Burpees

20 Hollow to K2E

Rest

Feb 13

Front Squat

5×1 @ 95%

AMRAP 13

2,4,6,8… Tempo Goblet Squat (1:3:1:1)

20 Walking Lunges

Feb 14

Valentine’s Day Timeslot Battle

Group WOD

AMRAP 18

D-Ball Cleans (100#/80#) – 2 Cleans = 1 Rep

Bike (Cal) – 10 Cals = 1 Rep

Sled (45#) – 2L = 1 Rep

Partner Carry – 2L = 1 Rep

Rope Climb (L-sit to standing w/ arms only) – 3 times = 1 Rep

Score total reps completed as a group and divide that number by people attending.

Feb 15

HSPU

Complete 1 strict HSPU every 30 sec for 5 min.

Scale – 3 Reps on box .   Rx+ – Deficit

Open 14.1

AMRAP 10

30 Double Unders

15 Power Snatches (75#/55#)

Feb 16

50 Burpee Pull Ups

rest 5 minutes

50 Burpee Box Jump Overs 24/20

Feb 17

“DT”

5 Rounds For Time

12 Deadlift 155/105

9 Hang Clean

6 Push Jerk

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