February 2021

Open WOD 16.5 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time of: (30min cap) Thrusters 95/65lbs MRX/Teens 65/45Bar Facing Burpees Core Challenge (straight through No stopping) 15 V-Ups15 Dip/Ring Hold Leg Lifts1min High Plank Hold 15 Bar Hang Leg Lifts 1min Low Plank Hold 15 Evil Wheels15 V-Ups […]

15 min achieve a 10 rep max Overhead Squats 3 Rounds For Time: (18min cap)5 Overhead Squats 115/75 RX+155/105 MRX 75/55 4 Overhead Lunges (alt ft)3 Front Squats2 Front Rack Lunges (alt ft)14 Toes to Bar600m Run/Row or 1.5km Assault Bike Core & Overhead Squat Development 14 Kettlebell Dead Snatch (each arm)28 Barbell or PVC Sotts Press (snatch

15 min achieve a 10 rep max (TnG) Sumo Deadlift 6min AMRAP: 6 Deadlifts 255/175 RX+295/205 MRX 205/135 9 Barbell Push-Ups MRX Push-Ups12 Russian Kettlebell Swings Rest 3min 6min AMRAP: 6 Sumo Deadlifts9 Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX 20/12kgs 12 Wallball Sit-Ups 20/14lbs MRX 20/10lbs Grip Development 100m KB/DB Farmers Carry16 Kettlebell

Clean & Jerk E2MOM (Build up) 3 – 2 – 2 – 1 – 1 – 1 – 1 – 1 “Bob the Builder” by DB 16min Build Up AMRAP: 10 Clean & Jerks5 Bar Facing Burpees *Add weight at completion of each round* *Men C&J Weights = 75 – 95 – 115 – 135

15 min achieve a 20 rep max Bench Press “Presidential Picks” by DB 5 Rounds For Time: (20min cap) 15 Box Jumps/Step-ups 24/20” or 10 Box Jumps 30/24″ 15 Pull-Ups or 10 Chest to Bar15 Push-Ups or 10 Handstand Push-Ups15 Ab-Mat Sit-ups or 10 Wallball Sit-ups 20/14 20/10 15 Air Squats or 10 Kettlebell Goblet Squats 32/24lbs **Can mix the 15 and 10 rep exercises, but

“Moving McGHEE” by DB 30min AMRAP: 13 Calorie Row/Assault Bike or 200m Run5 Deadlifts 275/185lbs MRX 225/145 13 Push-ups9 Box Jumps 24/20″ MRX 20/18″ Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning,

Valentine’s Day WOD! (Couples/Partners/Friends of 2 or Maybe 3) Complete the following for time: – 10 sets (5 each valentine alternating) of 5 Thrusters (one valentine must be in Front rack position while the other works, once bars are picked up they cannot be set down. If bar is set down 5 burpee penalty) –

12 Minute EMOM Skill Activator: 1st minute: 5-8 pull-ups (any style) 2nd minute: 5-8 bar facing burpees 3rd minute: 5-8 thrusters 75/55 or 65/45 or 45/35 repeat 3 more times for a total of 12 minutes Open WOD 15.3 RX and Teens 16-17 14min AMRAP: 7 Muscle-Ups (ring)50 WallBall Shots 20/14 to 10/9′ 100 Double

15 min achieve a 10 rep max Bench Press 2 Rounds For Time: (21min cap)5 Burpee Pull-Ups RX+ Burpee Chest to Bar10 Sumo Deadlift High Pull 115/75 RX+135/95 MRX 95/65 20 Calorie Row/Assault Bike or 400m Run10 Sumo Deadlift High Pull5 Burpee Pull-Ups RX+ Burpee Chest to Bar Rest 1 min 5 Over the Bar Burpees10 BarBell PushUps

EMOM x 5 min 1 Power Snatch to 1 Squat Snatch around 50-65% (Can Drop or TnG) Rest 3minEMOM x 5 min 1 Power Snatch to 1 Squat Snatch around 60-75% (Can Drop or TnG) Rest 3min EMOM x 5 min 1 Snatch (Power or Squat) around 75-90% 6min AMRAP: 12 Kettlebell Swings 24/16kgs RX+32/24