Feb 10 – 16, 2020

Feb 10

Sumo Deadlift

8-6-4-2

AMRAP 10

12 Power Cleans (95#/65#)

6 Shoulder to OH (95#/65#)

12 Back Squats (95#/65#)

6 Burpees over Bar

Feb 11

OT2Mx3

12 Strict Pullups

20 Hand Release Pushups

3RFT

60 Double Unders

15 KB Swings (53#/35#)

10 Handstand Pushups

Feb 12

Turkish Getup

Build to heavy single

Row Intervals x 3

1 min moderate pace

R1

1 min hard pace

R1

1 min moderate pace

R1

Feb 13

AMRAP 17

Left: 2 DB Squat Cleans (50#/35#)

2 DB Thrusters

10 OH Walking Lunges

15 Wall Balls (20#/14#)

Right: Repeat same sequence

15 Tuck Ups

Feb 14

The Chocolate Chipper

100 Situps

90 Air Squats

80 Double Unders

70 Standing Lunges

60 Knees to Elbows

500m Row

40 KB Swings (53#/35#)

30 Pullups

200m Run

10 Hang Cleans (135#/95#)

Feb 15

AMRAP 14

4/2 Muscle Up

6 Squat Snatch 115/75

10 Box Jump Over 24/20

 

Feb 16

In teams of 2-3

2 Rounds For Time

50/35 Cal Bike

100 Double Unders

2000 M Row

100 Double Unders

50 Burpee

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