WOD: J.T.

21-15-9

• HSPU
• Ring Dips
• Push Ups
  

WOD: Partner Up!

• 10 DL (185/135)
• 20 Air Squats

AMRAP 30 minutes!

- Both Partners run 300m then switch.

- P1 performs movements while P2 holds Plank Position.

- If P2 breaks, P1 must do 10 burpees before run.

- Once back from run, switch!

WOD: Friday

• 20 Pullups
• 3 Wall Climbs
• 15 Box Jumps (24/20)
• 3 Wall Climbs
• 10 OHS (95/65)
• 3 Wall Climbs
• 5 Man makers (25/15)
• 3 Wall Climbs

x4

WOD: Thursday

• 10 HSUP
• 15 Alternating Lunges
• 20 Double Unders (60 Singles)
• 100 M Sprint

x8

WOD: Wednesday

Squat Warmup:

• 5 Bar
• 5 30% BW
• 3 50% BW
• 2 70% BW
• 1 80% BW

WOD:

21-15-9

• Bodyweight Backsquats
• Burpees

WOD: Valentine's Day Burn

How many round of Cindy can you and your partner do?

Cindy = 5 pullups, 10 pushups, 15 squats.

• 10-9-8-7-6-5-4-3-2-1

Power Cleans (135/95)

- Partner 1: Completes designated # of Power Cleans.

- Partner 2: Completes as many rounds of Cindy until Partner 1 is done with that set then switch and continue Cindy where partner leaves off.

Score is Total # of Rounds of Cindy.

WOD: Bust a Move!

800 m Run

• 20 SDHP (75/55)
• 20 OH Plate Lunges (45/25)

800 m Run

• Hanging Power Snatch (75/55)
• 20 Toes to Bar

800 m Run

• 20 Thrusters (75/55)
• 20 Ring Dips

**30 minute Time Cap**

WOD: DESFORGES

• 12 Deadlift (225/185)
• 20 Pullups
• 12 Clean and Jerks (135/95)
• 20 Knees to Elbows or Toes to Bar

5 Rounds for Time!

WOD: Finally Friday!

• Power Clean

3-3-3-3

and then....

No and then!

and then, and then, and then, and then....

• 5 Push Press (135/95)
• 10 Walking lunges w/ same bar on YOUR Back.
  

15 minute AMRAP

WOD: Bad Buffet

• 30 Wall Balls (20/14)
• 40 Pullups
  
• 50 KB Swings (53/35)
  
• 60 Situps
  
• 70 Burpees
  
• 60 Double Unders (180 singles)
  
• 50 Air Squats
  
• 40 Box Jumps (24/20)
  
• 30 Pushups
  

WOD: Bring it Wednesday!

• 400 m Run
• 21 Deadlifts (185/155

5x Rounds for Time!

WOD: Tuesday

1-2-3-4-5-6-7-8-9-10

• SDHP (115/75)

10-9-8-7-6...

• HSPU

...5-4-3-2-1

•  Wall Climbs

Core optional:

• 25 V's with Twist
• 60 sec Plank Hold
• 25 Sit-ups
• 60 sec Plank Hold
• 5 Toe to Bar

x3

WOD: Fran Got Phat!

15-12-9

• Thrusters (135/95)
• Pullups

Rest 5 minutes..... and then....

• 10 minute AMRAP - KB Swings (53/44)
  

WOD: Saturday Painstorm

• 3 Squat Clean Thrusters (135/95)
• 6 Knees to Elbows
• 100 m Sprint

30 min AMRAP!!!

WOD: HELLBATA X2

"To Hell and Back Again"

• Ring Pullups (15 sec work)

3 second rest

• Burpees (15 sec work)

3 second rest

• Med Ball Pushups (15 sec work)

3 second rest

• Twisted V's (15 sec work)

x8 - after 15 sec of work move onto next movement until all 4 have been completed.

*All 4 = 1 full round!

WOD: THURSDAY

5 Rounds for time:

• 10 Ring Dips
• 12 Deadlifts (225/185)
• 15 Box Jumps (24/20)
• 500 m Row
  

WOD: Wednesday

4 minute AMRAP

• 30 Double Unders
• 15 KB Swings (72/44)

2 minute rest

4 minute AMRAP

• 20 Pullups
• 10 Burpees

2 minute rest

4 minute AMRAP

• 15 Hang Cleans (115/75)
• 15 Wall Balls (20/14)

WOD: Tuesday

• 10 Pistols (total)
• 10 HSPU (20 modified)
• 10 Floor Wipers (45 lbs)
• 10 HR Push-ups (feet on 45 lbs plate)

20 min AMRAP

WOD: LIFT LIKE YOU LOVE IT!

LIFT = 8,000 - 10,000 lbs (75 lbs - 115 lbs)

• Power Clean
• Front Squat
• Push Press

*Must complete each move separately!

**Do NOT Flow into the next - No Squat Clean Thruster!

  65 lbs = 41 sets (8,000), 51 sets (10,000)

  75 lbs = 35 sets (8,000), 45 sets (10,000)

  85 lbs = 32 sets (8,000), 39 sets (10,000)

  95 lbs = 28 sets (8,000), 35 sets (10,000)

105 lbs = 25 sets (8,000), 32 sets (10,000)

115 lbs = 23 sets (8,000), 29 sets (10,000)

WOD: Team WOD Day!

Teams of 3

• Ground to OH (135/95) = 10 points
• Deadlift (225/155) = 10 points
• Burpee = 5 points
• OH Squat (95/65) = 5 points
• KB Swing (53/35) = 3 points
• Box Jump (24/20) = 2 points
• Push Up = 1 point
• Pull Up = 1 point

*Can combine if able, examples:

Burpee Box Jump = 7 points

Burpee Pullup = 6 points

*** 1 team member must complete 7 wall climbs before team changes to new movement. No points for wall climb. First team to 1000 points wins. All team will finish! ***

WOD: It’s Friday, Friday gotta do WOD's on Friday!

• 1000 m Row
• 30 KB Swings (53/35)
• 500 m Row
• 40 KB Swings (53/35)
• 250 m Row
• 50 KB Swings (53/35)

Fun! Fun! Fun! Fun!

WOD: Thursday

21-15-9

• Back Squats (185/135)
• L-sit Pullups
• Box Jumps (24/20)
• SDHP (KB 72/53)
• Double Unders (Count Your Negatives)

WOD: WODnesday

• 7 Hang Snatch (95/65)
• 7 Hand Release Pushups
• 7 Wall Balls (20/14)

5 Rounds for Time!

WOD: Meet Chip

• 50 - Toes to Bar
• 40 - Box Jumps (24/20)
• 30 - Over Bar Facing Burpees
• 20 - SDHP (95/65)
• 10 - OHS (95/65)

WOD: Shoulder Rape

1 round

• 5 min Thrusters (45 lbs.)
• 5 min ManMakers

3 rounds for time.

1 minute rest between rounds.

WOD: "Glitter Kitten"

• 25 Double Unders
• 15 Squat Cleans (75% BW)
• 10 Burpees

x4

FOR TIME!

WOD: Jen's Birthday WOD!!!

• 32 Wall Balls (20/14)
• 32 Box Jumps (24/20)
• 32 Wall Climbs

AMRAP in 32 MIN!!!!

WOD: Mary was Here!

• 5 HSPU
• 10 Pistols
• 15 Pullups

AMRAP in 20...

WOD: Bear Trap

Not For Time - 5 Rounds x7 Reps x Weight

• 1 Deadlift - touch ground after
• 1 Clean
• 1 Front Squat
• 1 Push Press (Back Rack)
• 1 Back Squat
• 1 Back Rack Press

All movements = 1 Rep

WOD: Partner WOD

• 100 Thrusters (95/65)
• 100 Burpees
• 100 SDHP (95/65)
• 100 Pullups
• 100 Air Squats

-Partner who is not working is doing situps!