Feb
    15

    Friday February 15, 2019

    50 Burpee Pull-ups (10min Cap)

    Rest 5 Min

    50 Burpee Box Jumps (8min Cap)

    Rest 5 Min

    50 Bar Facing Burpees (6min Cap)

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Feb
    14

    Thursday February 14, 2019

    “The Chocolate Chipper”

    100 Sit-ups
    90 Air Squats
    80 Double Unders
    70 Lunges
    60 KBS 24kg/16kg
    50 Knees to Elbow
    400m Run
    30 Pull-ups
    20 Alternating DB Snatch 75/50
    10 Hang Cleans 135/95

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Feb
    13

    Wednesday February 13, 2019

    10 Rounds for Max Distance
    2 Min Row
    2 Min Rest

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Feb
    12

    Tuesday February 12, 2019

    Build to a Heavy Snatch

    3RFT
    15 Power Snatch 95/65
    15 Thrusters

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Feb
    10

    Monday February 11, 2019

    Deadlifts
    6 Reps @ 67.5%
    4 Reps @ 72.5%
    2 Reps @ 77.5%
    2 Reps @ 82.5%
    2 Reps @ 87.5%

    Open Wod 15.4
    8 Min AMRAP
    3 HSPU
    3 Cleans 185/125
    6 HSPU
    3 Cleans
    9 HSPU
    3 Cleans
    12 HSPU
    6 Cleans

    – add 3 HSPU each Round, add 3 Cleans every 3 Rounds

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Feb
    08

    Friday February 8, 2019

    Team of 2
    150 Thrusters 75/55
    30 Rope Climbs

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Feb
    07

    Thursday February 7, 2019

    20 Mins
    Max Distance Row

    Core:
    50 Strict Hanging Leg Raises

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Feb
    06

    Wednesday February 6, 2019

    *Lifting Class tonight @ 6:30pm*

    Deadlifts
    6 @ 65%
    4 @ 70%
    2 @ 75%
    2 @ 80%
    2 @ 85%

    10 Min AMRAP
    35 Double Unders
    7 Right Arm DB Snatch 50/35
    7 Left Arm DB Snatch

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Feb
    05

    Tuesday February 5, 2019

    3 Rounds
    5 Min AMRAP
    10 Reverse Back Rack Lunges 115/75
    10 Hang Power Clean

    Rest 2 Min Between Rounds

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to

    Feb
    03

    Monday February 4, 2019

    15 Min EMOM
    Hang Snatch + OHS

    2RFT
    21-15-9
    Power Snatch 115/75
    Burpee over Bar

    *Before you participate in today’s WOD, make sure to be properly hydrated 24 hours prior to