Foundational Movement Day: Deadlift

WOD:
5 min Max Rep:
Alternating Single Arm DB Devils Press (35/50)

Foundational Movement Day: Strict Press

WOD:
7 min AMRAP:
100m Run
5 Strict Pull Ups

20 min E2MOM:
1 Squat Clean
1 Front Squat
-reset-
1 Squat Clean
2 Front Squats

WOD:
7 min AMRAP:
21 Wall Balls (14/20, 9/10’)
41 DU

Come make i1uvit your Valentine!

WOD:
For Time: You Go/I Go
1200m Run
50 Hang Squat Snatch (65/95)
50 T2B
75 Hang Power Cleans (65/95)
75 Bar Facing Over Burpees
100 Shoulder to Overhead (65/95)
100 Ab Mat Sit Ups

Deadlift: 5 @ 40%, 5 @ 50%, 5 @ 60%

WOD:
5 RFT:
20 SDLHP (Rx: 65/95, Comp: 75/115)
20 Box Jump (Rx: 20/24, Comp: 24/30)

Strict Press: 5 @ 40%, 5 @ 50%, 5 @ 60%

WOD:
10 min AMRAP:
50’ HSW
12 C2B
12 Thrusters (65/95)

WOD:
12 min AMRAP: 3/3, 6/6, 9/9...
Double DB Hang Snatch (35/50)
Double DB Box Step Over (35/50, 20/24)

*Every time you break you have 30 DU

Back Squat: 5 @ 40%, 5 @ 50%, 5 @ 60%

WOD:
14 min AMRAP:
15 BMU
30 Front Squat (105/155)
15 RMU
30 Squat Clean (105/155)

Deadlift: 5 @7 5%, 3 @ 85%, 1+ @ 95%

WOD:
10 min AMRAP:
10 Clean & Jerk (95/135)
10 Front Squat (95/135)

7 min EMOM: 3-7 Strict Pull Ups

WOD:
1x through Max Reps
Rotate every 4 min:
0-4: Assault Bike Cals
4-8: T2B
8-12: Single DB Box Step Ups (35/50, 20/24)

Strict Press: 5 @ 75%, 3 @ 85%, 1+ @ 95%

WOD:
7 RFT:
5 Snatch (105/155)
20 Ab Mat Sit Ups

Repeat: Open WOD 12.4
12 min AMRAP:
150 Wall Balls (14/20, 9/10’)
90 DU
30 RMU

Back Squat: 5 @ 75%, 3 @ 85%, 1+ @ 95%

WOD:
Teams of 3:
Max Cal Row in 21 min.
Must rotate athletes every min.

Deadlift: 3 @ 70%, 3 @ 80%, 3+ @ 90%

WOD:
5 RFT:
4 BMU
9 DL (Rx: 135/205, Comp: 185/275)

10 min EMOM: (re-grip)
1 Power Snatch
1 Squat Snatch

WOD:
9 min clock:
0-3 Max Rep HSPU
3-6 Max Rep DB Strict Press (20/35)
6-9 Max Rep ABmat sit-ups