FEBRUARY 2019
 

1 FEBRUARY 2019

STRENGTH - Dedlift Pause (Pause at Knees ea Way)

5 Sets x 3 Reps Build to Heavy

WOD - 21-15-9-15-21

DB Hang Clean & Split Jerk @ 1 x 22.5/15k

Hollow Rocks

Scaling Options Available

2 FEBRUARY 2019

WOD - OPEN 15.3

14 Min AMRAP

7 Muscle ups

50 Wall Balls @8/6k

100 Double Unders

Scaling Options Available

4 FEBRUARY 2019

OLY - 5 Sets Build to Heavy

1 Dedlift

1 Hang Clean

1 Power Clean

1 Thruster

1 Front Squat

WOD - 5 Rounds for Time

15 Front Rack Walking Lunges @45/30k

30 Double Unders

Scaling Options Available

 

5 FEBRUARY 2019

SKILL/STANDARDS - Chest to Bar Pullups

Then 4 Min EMOM

10 Chest to Bar Pullups

WOD - For Time

100 Push Press @45/30k

Every Time Bar Drops From Front Rack

10 American KB Swings @24/16k

Scaling Options Available

6 FEBRUARY 2019

STRENGTH - Power Clean & Jerk

5 Sets x 3 Reps Built to Heavy

 

WOD - For Time

200m Plate Pinch Farmer Carry @15/10k

21 Burpees

150m Plate Pinch Farmer Carry

15 Burpees

90m Plate Pinch Farmer Carry

9 Burpees

Scaling Options Available

7 FEBRUARY 2019

WOD - Panic Breathing Front Squats @55/35k

1/10/1/10/1/10

Rest 1 Minute then

CINDY - 20 Min AMRAP

5 Pullups

10 Pushups

15 Air Squats

Scaling Options Available

8 FEBRUARY 2019

STRENGTH - Dedlift 

5 Sets x 5 Reps Build to Heavy

PARTNER WOD - 5 Min AMRAP

5 Power Snatches Ea @60/45k

Rest 1 Minute Then

4 Rounds for Time (Total)

400m Run (Together)

30 Power Cleans @60/45k (Between Partners)

20 HSPU (Between Partners)

Scaling Options Available

9 FEBRUARY 2019

PRE-WOD 12 Min EMOM

EVEN - 12 American KB Swings @24/16k

ODD - 8 Burpees Under Rig

 

WOD - 12 Min AMRAP

50 Double Unders

10 Thrusters @60/40k

Scaling Options Available

11 FEBRUARY 2019

8 Min EMOM

ODD - 8 Burpees Over Bar

EVEN - 12 Dedlift @80/60k

WOD - 12 Min AMRAP

5 X 1m HS Walk/5 x Wall Walks

10 Hang Clean @70/50k

Scaling Options Available

 

12 FEBRUARY 2019

COMPLEX - 1 Hang Clean, 1 Front Squat, 1 Shoulder to Overhead, 1 Back Squat, 1 Push Press, 1 Power Clean, 1 Bent Over Row, 1 Pushup on Bar

5 Sets Build to Heavy

WOD - For Time (14 Min CAP)

100 Double Unders

3 Rounds 

20 Hollow Rocks

20 Hang Snatch @50/35k

100 Double Unders

Scaling Options Available

13 FEBRUARY 2019

10 Min EMOM

ODD - 12 Box Jumps @24/20"

EVEN - 12 American KB Swings @24/16k

 

WOD - For Time

10-1 Shoulder to Overhead @65/45k

1-10 Muscle Ups

Scaling Options Available

14 FEBRUARY 2019

HAPPY VALENTINES DAY

WOD - 20 Min AMRAP

10 Burpees

20 Wall Balls @8/6k

200m Run / 250m Row

Scaling Options Available

15 FEBRUARY 2019

COMPLEX - 1 Hang Snatch, 1 Power Snatch, 2 Overhead Squats

5 Sets Build to Heavy

WOD - 21-15-9

KB Goblet Lunges (ea) @24/16k

Toes to Bar

Hand Stand Push Ups

Scaling Options Available

16 FEBRUARY 2019

10 Min EMOM

ODD - 12 Box Jump Overs @24/20"

EVEN - 14 Wall Balls @8/6k

 

WOD - 5 Rounds for Time

5 Tyre Flips

10 Box Jumps @24/20"

20m Plate Push @20/15k

200m Sprint

Scaling Options Available

18 FEBRUARY 2019

WOD - For Time

Buy In - 100m Plate Push @20/15k

3 Rounds 

15 DB Power Snatch @20/12.5k

15 Hang Clean @55/40k

Buy Out - 100m Plate Push

Scaling Options Available

 

19 FEBRUARY 2019

SKILL - Work On?

WOD - 3 Rounds for Time

20 KB Swing @24/16k

20 Step Ups @30/24"

20 Air Squats

Scaling Options Available

20 FEBRUARY 2019

6 Min EMOM

5 Burpees + 10 BF Situps

 

WOD - 10 Min AMRAP

5 Power Snatch @45/30k

8 Toes to Bar

Scaling Options Available

21 FEBRUARY 2019

8 Min EMOM

12 Goblet Squats @24/16k

12 HR Pushups

 

WOD - For Time

3k Row

Scaling Options Available

22 FEBRUARY 2019

AM Sessions Only

WOD - 18.1 - 20 Min AMRAP

8 Toes to Bar

10 DB Hang Clean & Jerk @22.5/15k

12 Calorie Row

Scaling Options Available

23 FEBRUARY 2019

WOD - 10-15-20-15-10-5 For Time

Push Press @50/35k

Ring Dips

Pushups

Scaling Options Available

25 FEBRUARY 2019

WOD - For Time

Buy In - 200m Plate Pinch Farmer Carry @15/10k

3 Rounds 

33 Double Unders

22 Toes to Bar

11 Dedlifts @80/60k

Buy Out - 200m Plate Pinch Farmer Carry

Scaling Options Available

 

26 FEBRUARY 2019

SKILL - Work On?

WOD - 5 Rounds for Time

21 Floor Ring Rows

9 Front Squats @70/50k

Scaling Options Available

27 FEBRUARY 2019

WOD - 18-12-6 For Time

Clean @50/30k

OH Squats

Scaling Options Available

28 FEBRUARY 2019

WOD - For Time

500m Run

40 Air Squats

30 Hand Release Pushups

20 V-Ups

100m Plate Push @20/15k

Scaling Options Available

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