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

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