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Tuesday 2/14/17

A. 12 minute EMOM 1st– 12/10 Cal Row 2nd– 50 Double Unders or 45s of practice 3rd–15 kbs 53/35 . . . B.Every 90s for 6 sets 3 deadlifts building . . . C. 3 sets for Times 12 cal … Continued

Monday 2/13/17

For Time 25 Calorie Row 25 Burpees 5 Rounds of Cindy 20 Calorie Row 20 Burpees 4 rounds of cindy 15 calorie row 15 burpees 3 rounds of cindy 10 calorie row 10 burpees 2 rounds of cindy 5 calorie … Continued

Friday 2/10/17

A. Every 30s Until Failure: 1 Squat Clean –Begin at 50% 1rm and increase by 5lbs if max is under 225 and by 10lbs if max is over 225. . . . B. Every minute for 5 minutes 10 Toes … Continued

Wednesday 2/8/17

A. 5 Sets 1 High Hang Snatch 1 Hang Snatch at technique weight B. Every minute for 10 minutes 5 Power Snatches at 95/65 10 Box Jump Overs C. 3 Sets 20s Hollow Hold 40s Back Extension Hold

Tuesday 2/7/17

A. Every 5 minutes for 4 Rounds 50 Double Unders 20 KBS 70/53 10 GHD sit ups B. Every Minute for 10 minutes 3 Deadlifts —->increasing in weight

Monday 2/6/17

Super Bowl Sadness A. 4 Rounds 28 Wallballs 28 Pullups 400m Run Between Rounds 1 Round 34 Calorie Row 28 Burpees

Monday 1/30/17

A. WOD 15 minute AMRAP 30 KBS 53/35 20 Box Jump overs 10 Weighted Push ups 45/25lb plate B. 4 Sets 5 Back Squats at 80%

Thursday 1/26/17

A 3×10 Back Squats at 70% B 13.4 7 minute AMRAP 3 Clean and Jerks 135/100 3 Toes to Bar 6 Clean and Jerks 6 Toes to Bar 9 Clean and Jerks 9 Toes to bar etc

Monday 1/23/17

A. 10 Minute EMOM 1st–50 Double Unders (or 45s practice) 2nd–12 OH walking Lunges (use kettle bells, a plate, or dumbbells) (ARMS STRAIGHT) B. 3×10 Bench Press at 70% 1RM (10 should be tough but doable) C. For Time 30 … Continued

1/19/17

A. 10 min EMOM 2 Deadlifts Building in weight B. For Time 15 HSPU 15 Deadlifts at 185/135 15 Toes to Bar

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