February 2022

Bench Press Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 2min AMRAP: 12/10 Calorie Row/Bike or 200m Run*to Max Kettlebell Sumo Deadlift High Pull 24/16kgs RX+32/24 MRX20/12 Rest 1min 2min AMRAP: 12/10 Calorie Row/Bike or 200m Run*to Max WallBall Shots 20/14lbs to 10/9’ MRX 20/10 to 9’ Rest 1min 2min AMRAP: 12/10 […]

Based On Open WOD 20.3 For Time: (*21min cap*)21 Deadlifts 225/155lbs MRX 185/125lbs21 Handstand Push-Ups MRX Double Dumbbell Push Press 35/20 15 Deadlifts15 Handstand Push-Ups MRX Dumbbell Push Press9 Deadlifts9 Handstand Push-Ups MRX Dumbbell Push Press 21 Deadlifts **315/205lbs MRX 255/165lbs** 50’ Handstand Walk MRX 10 HSPU15 Deadlifts50’ Handstand Walk MRX 10 HSPU9 Deadlifts50’ Handstand Walk

Hang Squat Clean Build-up E2MOM 3 – 3 – 2 – 2 – 1 – 1 – 1 10 Rounds For Time: (20min cap)2 Burpee Muscle-ups MRX Burpee Chest to Bar 5 Hang Squat Cleans OR 10 Rounds For Time: (20min cap) 3 Muscle-ups MRX Chest to Bar 6 Hang Squat Cleans Muscle Ups = Bar or

Open WOD 21.2 (repeat of 17.1) For Time: (20min cap) 10 DumbBell Snatches (alt arms) 50/35lbs MRX 35/20lbs15 Burpee Box Jump Overs 24/20” MRX 24/20″ (step-ups ok)20 DumbBell Snatches (alt arms) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (alt arms) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (alt arms) 15 Burpee Box Jump Overs

HERO WOD “CAPOOT” For Time: (50min cap) 100 Push-ups 800m Run75 Push-ups1200m Run50 Push-ups1600m Run25 Push-ups2000m 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

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) –

5 Rounds For Time: (30min cap) 21 Calorie Row/Bike or 300m Run 15 Pull-ups RX+ Chest to Bar MRX Ring Rows9 Deadlifts 275/175 RX+315/205 MRX 205/125 Rest 1min After Each Round 6min EMOM Challenge: Min 1 = Bar HangMin 2 = Iron Chair Hold on WallMin 3 = Hollow HoldMin 4 = High Plank HoldMin 5 = Wallball

“DBs vs KBs” by DB 3 Rounds For Time: (25min cap) 15/12 Calorie Row/Bike10 Right Arm Dumbbell Snatch 50/35lbs MRX 35/20lbs 5 Over the Dumbbell Burpees10 Left Arm Dumbbell Snatch Rest 1min 15/12 Calorie Row/Bike10 Kettlebell Swings 24/16kgs RX+32/24 MRX 20/12kgs 5 Over the Kettlebell Burpees10 Kettlebell Swings Rest 1min Core & Skill Development 15 KB/DB

Open WOD 11.5 20min AMRAP: -5 Power Cleans 145/100lbs MRX 130/75lbs -10 T2B -15 WallBalls 20/14lbs 10/9’ MRX 20/10 9’ Core Development -1min GHD Sit-up hold (straight out) -20 GHD Sit-Ups -1min Hip Extension Hold (straight out) -20 Hip Extensions *************************************************************** The OPEN kicks off Thursday, Feburary 24th with the release of 22.1, the first

Strict Press Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 8min AMRAP: 40 Doubles4 Wall Walks8 Hand Release Push-ups 1 Rope Climb 15’ MRX 10’ Rest 2min 4min AMRAP: 40 Double Unders4 Wall Walks8 Hand Release Push-ups 1 Rope Climb 15’ MRX 10’ Core & Handstand Walk Development 2