FEB 20, 2019

BARBELL
Power Clean + Front Squa + Hang Squat Clean, 1-1-1-1-1 

BODY-WEIGHT MOSTLY
Partner / AMRAP 20
7/5 Cals Bike
9 Push ups
11 Med Ball Lunges, 20/14/10

WOD
For time / 15 cap
150 KBS, 55/35 | 45/25
*5 Burpees each break

KICKER
For Time:
Accumulate 3 minutes of Hang Hold

FEB 19, 2019

BODY-WEIGHT ONLY / any order 
AMRAP 10 – Cal Row
EMOM x 10 – 30 second plank, then AMRAP Push-ups
AMRAP 10 – Cal Bike
EMOM x 10 – 50 Single-unders, then AMRAP Air Squats
* scale by sharing the work w/ a partner

WOD
For time / 45 cap
10 HSPU | RX+ 100′ HSW
20 T2B 
30 Power Clean & Jerk + Thruster Combo 115/75 | 95/65 | RX+ 135/95 | 115/95 | 95/65
40 GHD Sit ups
50 WBS | RX+ 2-for-1 WBS
40 T2B
30 Power Snatch + OHS Combo 115/75 | 95/65 | RX+ 135/95 | 115/95 | 95/65
20 GHD SU
10 HSPU | RX+ 100′ HSW

 

 

 

 

 

Feb 18, 2019

BARBELL
Overhead Squat 5-5-5-5-5 

BODY-WEIGHT ONLY
AMRAP / 3 Rounds
1 min – max Cal Row
1 min – max Box Jumps or Step ups, 20″
1 min – max KBS, 35/25
1 min – max Push-ups
1 min – Sit ups
-Rest 1 min

WOD
Open WOD 16.3 / AMRAP 7
10 Power Snatch, 75/55
3 Bar Muscle-ups

KICKER
Tabata Bike (20-10)

FEB 15, 2019

BARBELL
Back Squat 5-5-5-5-5 

BODY-WEIGHT ONLY
For time / 12 cap
Row 1000m
50 Air Squats | RX+ Thrusters 45/30# bar
30 Ring Rows | RX+ Pull-ups

WOD
AMRAP 12
2 Deadlift, 275/185 | 225/155
10 cals Bike

KICKER
For Distance:
KB Farmers Carry, 55/35 | 45/25

FEB 14, 2019

BARBELL
5 x Muscle Snatch + Power Snatch (knees) + 2 second pausing Squat Snatch (pockets) 

BODY-WEIGHT ONLY
5 RFT / 18 cap
60 Single-unders | RX+ Doubles
30 Med Ball Russian Twists, 20/14/10
15 Burpees
-rest 1 min

WOD
5 Rounds 
Max Unbroken Push-ups
-rest :30
Max Unbroken Pull-ups
-rest :30
Max Unbroken T2B
-rest :60

KICKER
For time / 3 cap
20 cals Bike
15 Thrusters, 95/65 | 75/55
10 Pull-ups

FEB 13, 2019

BODY-WEIGHT ONLY
Partner / AMRAP 30
Row 10 cals | RX+ Bike 7/5 cals
:30sec Plank Hold | 5 T2B
10 Air Squats | 10 WBS

WOD
5 RFT / 40 cap
3 Rope Climbs
10 T2B
21 Overheat Squats, 95/65 | 75/55
Run 400m

FEB 12, 2019

BARBELL
Back Squat (5x3 @ 85%)

BODY-WEIGHT MOSTLY
For time / AMRAP 15
50 KB Dead Lifts
50 KB Goblet Squats
50 KB Overhead Press
50 KB Swings
* 55/35 | 45/25#

WOD 
20 cap / For total weight /

Power or Squat Snatch –
starting w/ a bar 45/35#, do 1 snatch / Women add 5 lbs each add’l rep & Men add 10lbs until failing to complete the next rep
-then 
Clean & Jerk –
picking up where u left off on the Snatch, W continue adding 5lbs & M 10lbs each rep until failing to complete the next rep
-then 
Deadlift –
W continue adding 5lbs & M 10lbs each rep until failing to complete the next rep

*score = total of heaviest of each lift / Ex. Snatch, 95lb + C&J, 135lb + Deadlift, 185lb = 425lb

KICKER
For Time:
Max Effort 500m Row

FEB 8, 2019

BARBELL
Power Snatch + Overhead Squat + Hang Squat Snatch + Snatch Balance, 1-1-1-1-1

BODY-WEIGHT ONLY
For total reps
Tabata Squats | RX+ Barbell Squat Hops, 45/35/15
Tabata Sit ups | RX+ T2B
Tabata Push ups | RX+ HSPU

WOD
AMRAP 12
75 Push-ups
30 Cals Bike
15 OHS, 95/65 | 75/55

KICKER
AMRAP 3:  KBS 55/35 | 45/25

FEB 7, 2019

BODY-WEIGHT MOSTLY
Partner / For time / 40 cap
Row 100 cal
60 Toes-to-Post | RX+ T2B
500 Single-unders | RX+ Double-unders
60 Ring Rows | RX+ Pull ups
500 Single-unders | RX+ Double-unders
60 Toes-to-Post | GHD Sit ups
Bike 100 cal

WOD
10 RFT / 40 cap
10 Hang Power Cleans, 115/80 | 95/65
20 WBS
30 Double-unders
*Every minute do 3 Burpees

FEB 6, 2019

BARBELL
Back Squat (5x3 @ 85%)

BODY-WEIGHT ONLY
10 Rounds / Not for time / 20 cap
1 Sprint (50m) – length of the building
10 quality air squats

WOD
20 Minute Clock:
5 Rounds of 7 Bear Complex
Increase weight each round

*Rules: 1) must complete 7 BC’s before resting the bar on the ground 2) can not remove hands from the bar or move them from the starting grip position 3) you can rest with the bar anywhere in the natural bar path 4) 1 Round = 7
Bear Complex and you have 20 minutes to do 5 rounds 5) Score = total weight from all 5 rounds. Ex 55#, 75#, 95#, 105#, 115# = Total of 445#

KICKER
Tabata Push-ups