Monday 2/13
“Strength”
Back Squat
E2MOM x 12
6-6-4-4-2-2
Build in Weight
“Conditioning”
3 RFT
5 BMU
7 Push Jerks
9 HPC
50 DU
“Gold” – 155/105
“Silver” – 115/75
“Bronze” – 75/55
Tuesday 2/14
Valentines Day
“Conditioning”
Partner WOD – Grab Your Valentine!
7 Rounds For Time
2 Snatch (155/105)
14 Burpees
2 Snatches (155/105)
14 Weigthed Box Step Overs (50/35)
Then
2023m Row
*hold dumbbell any way
*only 1 dumbbell
*Trade Reps
Silver: 105/85
Bronze: 75/55
“Tabata Work”
5 Rounds
:40on/:20off
Forearm Plank Hold
Wednesday 2/15
“Strength”
EMOM x 12
Min 1: 5 Bench Press
Min 2: 5/5 Single Arm Bent Over Row
“Tabata Work”
4 Rounds
:30on/:30off
Handstand Walk
“Conditioning”
10min AMRAP
10 Deadlift (135/95)
8 Wall Balls (20/14)
6 Handstand Push-Ups
Silver: 115/85, 3 HSPU
Bronze:95/75, Hand-Release Push-Ups
Thursday 2/16
“Conditioning”
10 Rounds
500m Bike (damper at 5 or less)
5 Hollow Body Rocks
3/3 Cossack Squat w/ Wall Ball
10 Russian KBS (35/26)
:30 Squat Hold w/ Wall Ball
“Mobility”
10 minutes of coach-led mobility
Friday 2/17
TBA
Open WOD 23.1
Saturday 2/18
TBA
