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Tuesday 2/14/17 WOD 

Happy Valentines Day!

Metcon:

21-18-15-12-9-6-3

Chest 2 Bar Pull-ups

Burpees over the Bar

Power Snatch (65/95)

Box Jumps (24/30)

*30 minute cut-off*

Monday 2/13/17 WOD 

Strength:

First find a 3-Rep Max Thruster. Then complete 4 reps @ 90% of that 3-Rep Max, then 5 reps @ 80%, 6 reps @ 70%, and a 1 minute AMRAP @ 60% of whatever that 3-rep max was. 

Metcon:

8 minute Ladder 

1 Squat Clean (105/155)

2 Shoulder 2 Overhead (105/155)

* At least through 10 S2OH to Rx*

Saturday 2/11/17 WOD

Metcon:

5-10-15-20-15-10-5

Deadlifts (155/225)

25ft Dumbbell Overhead Walking Lunge (35/50)

40 Double-Unders

25ft Dumbbell Overhead Walking Lunge (35/50)

*22 minute cut-off. Total of 7 Rounds, every round the number of deadlifts will change, after completing the set number of deadlifts you will then perform 25ft Dumbbell Overhead Walking Lunge down, once you finish the first Lunge you will complete 40 Double-Unders every round, then Lunge back and do the next set of deadlifts. Continue like this until your last round which would be 5 DL’s, Lunge down, 40 DU’s, Lunge Back and you’re finished.*

Friday 2/10/17 WOD 

Strength:

4 x 10 

Strict Press

Metcon:

5 Rounds 

4 Wall Climbs 

12 Ring Dips

*10 minute cut-off*

Thursday 2/9/17 WOD 

Metcon:

AMRAP X 20 minutes

8 Power Cleans (95/135)

8 Back Squats (95/135)

8 Kettlebell Swings (55/70)

*@ at Least 12 Rounds to Rx*

Wednesday 2/9/17 WOD 

Strength:

3, 3, 3, 2, 2, 2

Squat Snatch 

Metcon:

30-20-10

Front Rack Lunges (75/115)

Wallballs (14/20 @ 9/10ft)

*10 minute cut-off*

Tuesday 2/8/17 WOD 

Metcon:

4 Rounds

16 Cal Row

8 Thrusters (95/135)

6 Muscle-Ups

– Rest 2 minutes –

Then complete…

4 Rounds

20 Toes 2 Bar

15 Burpees 

*26 minute cut-off. Cut-off included rest time. You will rest 2 minutes after each round of the Row portion including the fourth round before the 4 Rounds of Toes 2 Bar, there will be no programmed rest in the second part.*

Monday 2/6/17 WOD 

Strength:

5 x 5

Deadlifts

Metcon:

AMRAP X 8 minutes

8 Power Snatch (75/115)

30 Double-Unders

*At least 6 Rounds to Rx*

Saturday 2/4/17 WOD 

Metcon:

30-20-10

Handstand Push-ups

Dumbbell Thrusters (35/50)

Burpee Box Jump Overs (20/24)

*22 minute cut-off*

Friday 2/3/17 WOD 

Strength:

EOMOTM X 14 minutes

“Wave Loading”

5, 4, 5, 4, 3, 4, 3

Weighted Pull-ups

*Whenever reps decrease make the pull-up harder, when they increase reps you stay at the same pull-up difficulty*

Metcon:

For time:

40 Kettlebell Turkish Get-Ups (35/55)

*Perform 5 on 1 arm then 5 on the other all the way up to 40. 10 minute cut-off.*