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Tuesday 18th February 2020

Build to max complex – 5 Power Snatch + 5 OHS Then… 14 min Partner AMRAP 30/25 Cal Row 40 DU Both partners are working at the same time on alternate exercises

Monday February 17, 2020

Monday 17th February 2020

Back Squat 3RM Then… “Elizabeth” 21-15-9 reps Squat Cleans 61/42.5 Ring Dips -14 min CAP

Sunday February 16, 2020

Saturday 15th February 2020

Deadlift 5RM Then… 5 Rounds 20 KB SDHP 32/24 20 Box Jumps 24”/20” -15 min CAP

Friday February 14, 2020

Friday 14th February 2020

4 Rounds 12 Strict TTB 12 Weighted Hip extensions w/ Barbell on back Then… “Qiang” 30 Cal Bike 400m Run 30 Clusters 50/35 400m Run 30 Pull-ups (Or 15 BMU) 400m Run -18 min CAP Note: Rx+ = BMU

Thursday February 13, 2020

Thursday 13th February 2020

Shoulder Press 5RM Then… 12 min AMRAP 10 Push ups 25 DU

Wednesday February 12, 2020

Wednesday 12th February 2020

15 minutes 10 Rounds (Every 90 sec) 1-5 Kipping Ring MU or Progressions Then… 16 min Partner AMRAP 10/8 Cal Row 10m Handstand Walk 2 Legless Rope Climbs Note: 1 person works at a time. You Go – I Go.

Tuesday February 11, 2020

Tuesday 11th February 2020

Back Squat 5RM Then… 8 rounds 30 sec Burpees 30 sec rest 30 sec DB Thrusters 20’s/15’s 30 sec rest

Monday February 10, 2020

Monday 10th February 2020

Build to max complex: 5 Power Snatch + 5 OHS Then… 13 minute clock 30 HSPU Run the beaver (870m) Then AMRAP Power Snatch 50/35 in the remaining time. Score = Power Snatch reps

Sunday February 9, 2020

Saturday 8th February 2020

5 Rounds 8/8 Weighted Pistol Squats Then… “Small” (Hero WOD) 30 min AMRAP 1km Row 50 Burpees 50 Box Jumps 24”/20” 870m Run

Friday February 7, 2020

Friday 7th February 2020

Deadlift 1RM Then… “Strict-MU-squat” 10 Strict Ring MU 10 DB Front Squats 22.5’s/15’s 20 Strict CTB Pull-ups 20 DB Front Squats 30 Strict Pull-ups 30 DB Front Squats -14 min Cap

Thursday February 6, 2020