February 2022

Open WOD 13.2 10min AMRAP: 5 Shoulder to Overhead 115/75lbs MRX 95/5510 Deadlifts15 Box Jumps/Step-Ups 24/20” MRX 20” Workout 13.2 DB *Starts Immediately after 13.2* 8min AMRAP: Complete the Complex For Max Load: 3 Deadlifts to2 Hang Cleans (power or squat) to 1 Shoulder to Overhead Shoulder, Core & Grip Development 100m Double KB/DB Overhead Walk25 […]

Front Squat Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 For Time: (19min cap) 20 Air Squats 200m Run / Row or 0.5k Bike10 Front Squat 155/105 RX+185/125 MRX115/75 Rest 1min 40 Air Squats400m Run / Row or 1k Bike 20 Front Squats Rest 2min 20 Air Squats200m Run / Row or 0.5k Bike 10 Front

“Michael Loves Nicole” by DB 30min AMRAP: 800m Run / Row or 2k Bike50 Wallball Sit-Ups 20/14lbs MRX 20/10lbs50 Hip / Back ExtensionsMax Rep Pull-Ups MRX Max Reps Ring Rows *once you come off bar/rings have to run 800m **Score is total Pull-ups completed in 30min* Flexibility Development Spend 3min on Banded Shoulder Stretches 2x20sec Couch Stretch2x20sec

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 Unders Open WOD 15.3 Masters 55+ & Teens 14-15 14min AMRAP: 50 WallBall Shots 20/10 to 9′ 100 Double Unders7 Muscle-Ups (ring) *compare to 12 Feb 21 & 15.3* Core & Single Leg Development 10 Pistols

6 Rounds For Time: (30min cap)24 Calorie Row / Bike or 400m Run MRX 75/55 18 Hang Power Snatch 95/65 RX+115/75 MRX 75/55 12 Barbell Push-ups MRX Push-ups Core Isometrics 1min L-sit Hang30sec Plank Bird Dog Hold L/R1min Hollow Hold30sec Plank Bird Dog Hold R/L1min High Plank Hold Hands on WallBall 1min Bar Hang1min Low Plank Hold CFHSV

Sumo-Deadlift Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 -1 3 Rounds For Time: (19min cap)5 Sumo Deadlifts 315/205 RX+ 405/255 MRX 225/1355 Over the Bar Burpees MRX 225/135 10 WallBall Step-ups10 Kettlebell Sumo Deadlift High Pull2 Rope Climbs 15’ RX+ 1 Legless / 1 w/Legs MRX 2 /10’ or 1 / 15’

Power Clean to Shoulder to Overhead Build-up E2MOM 6 – 5 – 4 – 3 – 2 – 1 – 1 “Punxsutawney Phil” by DB 12min Ascending AMRAP: 1 Push-Up (Hand Release)1 Pull-Up RX+ Chest to Bar1 Power Clean 135/95 RX+165/115 MRX115/75 1 Push Press or Push Jerk2 Push-Ups2 Pull-Ups2 Power Cleans2 Push Press or Push Jerks *continue with