February 2018

Bench Press Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 9 minute AMRAP of: 9 Hang Power Cleans 115/75 RX+ 135/95 MRX 95/65 7 Toes to Bar 5 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18″ Core & Shoulder Development 3 x 10 reps Barbell Sit-ups to Press 3 x 10 reps Turkish Get-ups (each set […]

Split Jerk Complex EMOM x 4 minutes 1 Split Jerk to 1 Split Push Press to 1 Split Jerk Rest 2 minutes Split Jerk E2MOM 2 – 2 – 1 – 1 – 1 For Time: Run 800m 25 KBS 4 Split Jerk 185/125 RX+ 225/155 MRX 145/100 Run 600m 20 KBS 3 Split Jerk Run 400m 15 KBS 2

Team Row or Assault Bike Races For Time: (P1) 30/25 cals – (P2) 30/25 cals – (P1) 25/20 cals – (P2) 25/20 cals- (P1) 20/15 cals – (P2) 20/15 cals – (P1) 15/12 cals – (P2) 15/12 cals *Only one rower/bike per team, one person working at a time. 5 min build up to WOD Deadlift weight Team WOD

4 Hang Power Snatch EMOM x 3 min Rest 2 min / Adjust weights 3 Power Snatch EMOM x 3 min Rest 2 min / Adjust weights 2 Hang Power Snatch EMOM x 3 min Rest 2 min / Adjust weights 1 Power Snatch EMOM x 3 min For Time: 25 Bar Facing Burpees 25 HSPU RX+ 6/4″ deficit MRX 2/4″ Rise or

“Capoot” 100 Push-ups 800m Run 75 Push-ups 1200m Run 50 Push-ups 1600m Run 25 Push-ups 2000m Run Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police

Back Squat Pyramids E2:30MOM 6 – 4 – 6 – 3 – 2 – 3 6min AMRAP: 6 Squat Cleans 115/75 RX+ 155/105 MRX 95/65 3 Muscle-ups (ring/bar) or 6 Chest to Bar Pull-ups Rest 2 min / Add Weight 3min AMRAP: 3 Hang Squat Cleans 155/105 RX+ 185/125 MRX 115/75 2 Muscle-ups (ring/bar) or 4 Chest to Bar Pull-ups Core

Power Cleans to Shoulder to Overhead Pyramids E2:30MOM 6 – 3 – 6 – 3 – 1 – 3 “Punxsutawney Phil” by DB 12 minute Ascending AMRAP: 1 Hand Release Push-up 1 Pull-up RX+ C2B 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 Push-ups 2