W.O.D.

20-15-10-5

- Back Squat- take from the ground (95/135)

- Box jumps (Rx: 20/24, Comp: 24/30)

W.O.D.

RX: For Time:

- 45 pull ups

- 15 DU at top of every minute

 

Comp: For Time:

- 30 MU (Ring/Bar)

- 20 DU at top of every minute

7 min C&J EMOM (115/165)

(RX: 5 reps, Comp: 7 reps)

3 min rest

W.O.D. - 6 RFT:

7 C&J (95/135)

7 T2B

Back squat: 5 sets of 3-5 reps

Tempo: 3 counts down, 2 counts at the bottom, accelerate up, 1 count at the top

 

W.O.D.

5 min:

- 15 Thrusters 70/100

- 15 C2B

  * If you accumulate more than 90 reps within the 5 minutes, time extends to 10 minutes. * Comp group needs to note their time at 4 min and shoot to get the 90 reps under 4 min, as WOD is originally 4 min.

W.O.D.

- 1200m Run

- 1000m Row

- 800m Run

- 600m Row

- 400m Run

- 200m Row

W.O.D.

25-20-15-10-5

- Deadlift (75/115)

- S2OH (75/115)

- Box Jumps (20/24)

W.O.D 3 RFT

- 50 WB 14/20 (10’ line women)

- 75 DU

Touch & Go Snatch

7 Minute EMOM @ 95/135,  Rx 5 reps, Comp. 7 reps

3 minutes rest

4 Rounds for Time

- 10 burpees

- 10 T2B

- 5 Snatch (100/165)

Happy Valentines Day!

W.O.D.

11.3 - 5 min AMRAP

Squat clean and jerk (110/165)

Dead lift 8-6-4-2-2-2-2

W.O.D.

9 minute AMRAP

- 3 DL (205/315) comp- (225/345) - 6 HSPUs - 9 Burpees

100 T2B (every time you come off the bar, 15 wall balls (14/20)

25 min cap

W.O.D.

- 100 KB swings (35/53) - 100 Box jumps (20/24) - 100 HR push-ups - 100 DUs

W.O.D.

3 rounds for time (95/135)

- 5 Snatch - 7 OHS - 9 Squat clean - 12 S2OH - 15 DL

Dead lift - 10-8-6-4-5-6-7

(The weight you use for set of 4 you will use for the rest of your sets)

 

W.O.D.

21-15-9 (with 25 HR push-ups between every round)

- Deadlift (165/245) - Box jumps (24/30) - 25 HR push-ups

"Bring Jackie up, bring Jackie down"

- 1000m row

- 50 thrusters (35/45)

- 30 pull ups

- 50 thrusters (35/45)

- 1000m row

  2 time scores for this W.O.D., Jackie split time and time for completing the whole thing.