Feb 17
“Annie”
50-40-30-20-10
Double Unders
Situps
“Karen”
150 Wall Balls (20#/14#)
Feb 18
OT5Mx4
8 Deadlifts (225#/155#)
12 Burpees
10 Pullups
4 Deadlifts
6 Bar Over Burpees
Feb 19
Split Jerk
Work to top set double, then 3×3 @ 90% of 1st set
AMRAP 9
1,2,3…..Pushup
6,9,12,15… Lengths of Shuttle Run
Feb 20
2 Rounds
AMRAP 3
12 Toes to Bar
12 Wall Balls (20#/14#)
R1
AMRAP 3
20 Double Unders
10 DB Snatch (50#/35#)
R1
AMRAP 3
25′ Bear Crawl
20 Air Squats
R1
Feb 21
“Klepto”
4RFT
27 Box Jumps (24″/20″)
20 Burpees
11 Squat Cleans (145#/100#)
Feb 22
Partner WOD
AMRAP 19
Teams of 2-4
20 Wall Ball (20#/14#)
20 Alt Shrimp Squat
20 DB/KB Bench Press (50’s/35’s)
**Split up however you want. One partner will use bike throughout AMRAP. Score is total reps + calories on bike.
Feb 23
4m Hip Flow
2 Rounds
Tabata
Alternate:
Handstand Hold
Ring Row
R2
Tabata
Alternate:
Squat Hold (45#/25#)
Walking Lunge
R2