Monday (17Feb20)

WODtimes:

5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

Work up to a 5RM hang snatch

Then

1 drop sets

5 @ 95% of 5RM

For time:

5 rounds-

6 power snatches 75/115

6 over the box jumps 28/32

Extra Credit

snatch grip deadlift

3×10 AHAP

Saturday (15Feb20)

Open Gym 9am-noon

Team WOD: 11:15am

Team WOD:

Teams of 2:

4 rounds

200m sand bag run

50 push press 35/45

200m sand bag run

50 partner med ball sit-ups

30 sand bag squats

Valentine’s Day

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

20mins to work up to a

1RM bench press

Valentine’s WOD

Teams of 2:

Split whatever way you would like-

30 Partner Burpees

100 Partner Wall Balls 14/20

100 Pullups

200 Doubleunders

6 rope climbs

Then immediately followed by:

4 rounds

15 Thrusters 65/95

15 Kettlebell Swings 53/70

15 Box Jumps 20/24

Thursday (13Feb20)

Open* gym hours-

5am-7am

9am-11am

4:30-7:30pm

* Open gym is a time for you to do the workout of the day, do any WODs you’ve missed or hit up that workout you’ve been dying to try or even hxxit up skills, active recovery, mobility work

Open Gym WOD:

5 rounds for time of:

100-foot handstand walk

30 one-legged squats, alternating

*scale: less distance, 5 wall walks, 1min hold, 10 kick up attempts & assisted pistols, box drops, reverse lunges

Wednesday (12Feb20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

20mins to work up to a

1RM back squat

Teams of 2:

5 rounds each

2:30mins to complete

10 KB/DB front squats 35/53 (50)

20 KB/DB deadlifts 35/53 (50)

Max burpees

Switch

(One partner goes then the other partner goes, 10 rounds total. Use 2 KB/DBs)

Extra Credit

For time:

4-5 rounds NFT

20 steps death march

8-10 GHRs

30-60sec Chinese plank

Tuesday (11Feb20)

WOD times: 5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm

WOD:

20mins to work up a

1RM snatch

For time-

“Amanda”

9-7-5reps of

Muscle ups

Squat Snatch 95/135

Or

“Fran-anda”

21-15-9reps of

Hang squat snatch 55/75

Pull ups

(15min cap)

Extra Credit

3-5 rounds

10 DB shoulder press

10 DB bicep curls

10 DB bent over rows

10 DB upright rows