Monday, February 2nd

STRENGTH
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
1 x 5 @ 75%
2 x 5 @ 80%

WOD
3 Rounds
30 Plate Overhead Lunge Steps
30 Sit Ups
20 KB Swings
20 Air Squats
KB: M - 53lbs / F - 35lbs
Plate: M - 45lbs / F - 25lbs
CAP 15:00 Minutes

Tuesday, February 3rd

WOD
15:00 AMRAP
8 Bar Muscle Ups
(Scaled: 15 Pull Ups)
800/700m Row
Goal: 1 Round in 5:00 = At Least 3 Rounds

Wednesday, February 4th

WOD A
For TIme
200m Run
20 Burpees
20 Slam Balls
200m Run
20 Bures
20 Slam Balls
200m Run
M - 50lbs / F - 35lbs
Goal: Sub 10:00
REST 5:00, then into…

WOD B
For Time
1 Farmer Carry (2) DBs
400m Run
1 Sled Pull
400m Run
1 Sled Pull
1 Farmer Carry (2) DBs
DBs: M - 50lbs / F - 35lbs
Sled: M - 150lbs / F - 100lbs
Goal: Sub 10:00
Log Both Scores

Thursday, February 5th

N.F.T.
0:30 Bottom of Squat Hold
HSPU Practice
Build Up to Squat Clean Weight

WOD
6 Rounds
3 Squat Cleans
9 HSPU
(Scaled: Hand Release Push Up)
Rest: 1:00 After Each Round
M - 225lbs / F - 155lbs
CAP 18:00 Minutes

Friday, February 6th

STRENGTH
Split/Push Jerk
3 Sets/ 1 Rep at Each:
50% / 60% / 70%
2 Sets / 1 Rep at Each:
80% / 90%

WOD
6 Rounds
100m Run
30 Double Unders
10 (2) DB Push Press
DBs: M - 50lbs / F - 35lbs
CAP 16:00 Minutes

Saturday, February 7th

8am Class Only