WOD

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10
Feb

Arms are Heavy

Every Minute on the Minute:

Pulling Movement (Kipping, Chest to Bar, Butterfly, Muscle up) – pick a number that makes you work for arounds 20-30 seconds

STRENGTH – Bench Press 3-3-3-3-3

Work up as heavy as possible.

METCON –

8-7-6-5-4-3-2-1

Curtis Ps (One Hang Squat Clean, One Front Rack Lunge Right, One Front Rack Lunge Left, One Push Press) (115/75)

Run 100 meters between rounds.

9
Feb

Life Sized Canvas

SKILL – Double Unders

STRENGTH – Back Squat

1×8 @ 65%

1×8 @ 70%

1×6 @ 80%

1×6 @ 85%

Front Squat

2×5 @ 75%

1×5 @ 80%

METCON –

3 Rounds

20 Kettlebell Swings

30 Abmat Situps

40 Double Unders

8
Feb

Hold Me Under Longer

SKILL – Handstand Pushups

STRENGTH – Power Cleans 5-5-5-5-5

Work on Touch and Go.

METCON – EMOM for 20 Minutes

0-4 – Handstand Pushups – 6

5-9 – Box Jumps – 8

10-14 – Power Cleans – 10

15-19 – Row (Calories) – 14/12

Scale the number if you need to.

7
Feb

Shaking the Concrete

SKILL – Overhead Squat

3 sets for max reps

STRENGTH – Push Jerk 5-5-5-5-5

Increase weight as comfortable.  Work up to a heavy 5.

METCON –

3 rounds (3:00 work/1:00 rest)

9 Overhead Squats

6 Burpees over the bar

3 Pull-ups (scale up to chest to bar or muscle ups)

5
Feb

2nd Anniversary/Birthday WOD

IN TEAMS OF 3

AMRAP in 7 Minutes

7 Pullups

One Partner Completes 7 Thrusters.  One Partner holds a plank.

Switch after pull-ups and thrusters are complete.

Rest 3 Minutes

AMRAP in 15 Minutes:

One partner runs 200 meters while remaining partners work together to complete the following (one person working at a time)

25 Hang Cleans

33 Abmat Situps

28 Wall Balls

47 Double Unders

Rest 3 Minutes

AMRAP in 7 Minutes:

1 Bear complex

2 Burpee box Jumps

7 Kettlebell Swings

All partners work.  Switch when everyone is done.