02-17-22

Push Press
10@40%
5@50/60%
3 Sets of 3@70%

WOD:
1000m Row
@10′, Repeat 1000m Row
Add both row times together for score.

02-16-22

For Time:
4 Rounds
30/25 Cal Assault Bike
400m Run
50 DU / 150 Singles
20 Burpees
*32′ Time Cap

02-15-22

Strict Press
10@40%
5@50/60/70%
3@80/85%
*Add 5 Below Knee Deadlifts After Each Set

Sumo Deadlifts
10@40%
4 Attempts to Reach Heavy 5 Rep

WOD: 7′ AMRAP
Hang Power Clean 155/105
5 PERFECT T Push Ups

02-14-22

4 Rounds:
10 DB Curl & Press
5 DB Burpee Deadlifts
3 Thrusters with 3 sec hold at bottom

Backsquats:
8@40%
5@50/60%
3@70/80/85%

WOD: 10′ AMRAP
1-2-3-4-5 DB Thrusters (OH Hold cone to cone)
15 TTB
Walking Lunges back to start

02-11-22

Just a Bar – 3′ AMRAP Ladder
1-2-3-4-5-6-7-8-9…..
Front Squat
STO
Hang Clean

7′ to Find Heavy
Power Snatch

Team of 2-3 – 7′ AMRAP
15 Wallballs
10/7 Cal Bike
5 Burpees
*If team of 3 add: 5 Jumping Air Squat with 1 sec hold at bottom
*LeapFrog on Movements

02-10-22

10-9-8-7-6-5-4-3-2-1
Close Grip Bench @50-100%BW
15 Weighted Abmat SitUps 35/25
6 Lunge Steps with Plate Pressed OH

02-09-22

Skill:
Mobility Work

WOD: 12′ AMRAP
20 Russian KB Swings
:30 R Suitcase Hold
:30 L Suitcase Hold
10 Burpees
5 Goblet Squats

02-08-22

WOD: For Time:
1000/900m Row
Then, 5 Rounds:
30 DU
20 DB Snatch, Alt. Arms 50/30
10 Goblet Squat
500/400m Row
Then, 5 Rounds:
30 DU
20 DB Push Press (5R, 5L, 5R, 5L)
10 Goblet Squats

02-07-22

Strength:
Power Clean & Push Jerk
5@50%
4@60%
3@70/75%
2@80/85%

Metcon 1. 7′ AMRAP
1 Power Clean 22/125
3 BMU

Metcon 2. 4 Rounds
10 Plate GTO 45/35
5 Plate Backsquats
20 2ct Flutterkicks

02-04-22

Team of 2-3: 15′ AMRAP
100 Wallballs
100m Run (Relay – Each Partner Runs 1x)
80 TTB
100m Relay
60 KB Sumo DL
100m Relay