February 2017

WOD: A. EMOM x 10min – Build up as heavy as possible 1 Power Clean to 1 Hang Power Clean B. For Time: 200m Run 5 Power Clean 155/105 RX+ 185/125 (MRX 135/85) 10 Box Jumps 24/20″ (MRX 20/18″) 20 Russian KBS 24/16kg RX+ 32/24kg —-REST 2min—- 400m Run 10 Hang Power Cleans 20 Box Jumps 40 […]

WOD: A. Squat Cleans & Bench Press: E2MOM 4 squat cleans – 8 bench press – 3 squat cleans – 6 bench press – 2 squat cleans – 4 bench press – 1 squat cleans – 2 bench press – 1 squat clean – 1 bench press B. 10 minute AMRAP of: 3 squat cleans 155/105

WOD: A. Pull-Ups & HSPUs – EMOM x 8min 2rds/4min of: -30sec C2B Pull-Ups & 30sec Rest -30sec Strict HSPU & 30sec Rest 2rds/4min of: -30sec Pull-Ups & 30sec Rest -30sec HSPU & 30sec Rest B. For Time: 5 Toes-to-Bar 5 Shoulder-to-Overhead 115/75 RX+ 135/95 (MRX 95/65) 10 cal Row RX+ 8 cal Assault Bike

WOD: “Nicole” 20 minute AMRAP of: 400m run max reps pull-ups Score = total pull-ups completed

WOD: For Time: 1200m run or 1200m row 10 WBS 20/14 10’/9′ (MRX 20/10 9′) 1 rope climb 15′ (MRX 10′) 50 ab-mat anchored sit-ups 800m run or 800m row 10 WBS 20/14d 10’/9′ (MRX 20/10 9′) 1 rope climb 15′ (MRX 10′) 40 ab-mat anchored sit-ups 600m run or 600m row 10 WBS 20/14 10’/9′

WOD: A. In 15 minutes, achieve a 20RM TnG Deadlift B. “Don Garlits Drags” by DB E4MOM: Race 1: 21/18 calorie row RX+ 19/17 calorie bike (MRX 18/15 calorie row) 9 deadlifts 275/175 RX+ 315/215 (MRX 225/125) Race 2: 21 KBS 24/16kg RX+ 32/24kg (MRX 20/12kg) 9 burpee box jumps/step ups 24/20″ RX+ 30/24″ Race 3: 9 deadlifts 275/175 RX+ 315/215 (MRX

WOD: A. In 15 minutes, achieve a 20RM shoulder to overhead from the floor. B. “Punxsutawney Phil” by DB 12 minute ascending AMRAP of: 1 hand release push-up 1 pull-up RX+ chest to bar 1 power clean 135/95 RX+ 165/115 (MRX 115/75) 1 push press or push jerk 135/95 RX+ 165/115 (MRX 115/75) 2 hand release