#WOD 2/21/19 A) 6 x 250 meter Row *rest as needed, record fastest time. B) “Little Bear” Three sets for max weight of: Barbell Complex x 5 reps Rest 2 minutes between sets The Barbell Complex: Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead

#WOD 2/20/19 A) Every 3 minutes for 5 rounds: 1. Banded Crab Walk x 40 feet 2. Tall Box Jump x 5,4,3,2,1 B) AMRAP5 80 Wall Ball Shots (20/14) Max Effort Double Unders with time remaining *rest 3 minutes AMRAP5 40 Burpees Max Effort Double Unders *rest 3 minutes AMRAP3 20 Strict Pull-ups Max Effort […]

#WOD 2/19/19 A) Every 90 seconds for 10 rounds: 1. Bulgarian Split Squat x 4/4 2. Turkish Get Up x 2/2 B) 3 Rounds for time: Russian Kettle-bell Swings x 20 (24/16) Toes to Bar x 15 HSPU x 10

#WOD 2/18/19 A) Every 2 minutes for 7 rounds: Power Snatch x 3 B) For time: 400 meter Run Max Effort Unbroken Overhead Squats (115/75) * time stops when 75 reps of OHS have been completed.

#WOD 2/16/19 In teams of 5, with only one teammate allowed per station, complete 4 Rounds for time of: Station 1 – 20 Knees to Elbow Station 2 – 15 Two Handed KB Clean & Jerks (20/12kg) Station 3 – 15 Burpees Station 4 – 15/12 Calories on Bike Station 5 – Rest

#WOD 2/15/19 A) 5 Sets Front Rack Alternating Lunges x 4/4 L-Sit Hold x Max Effort (off boxes) B) In teams of 2, complete for time: 100 Cal Row 80 Deadlifts (185/115) 60 Abmat Sit-ups 100 Cal Row 80 Abmat Sit-ups 60 Deadlifts 100 Cal Row (Teams must split reps evenly)

#WOD 2/14/19 A) Every 2 minutes for 7 rounds: Hip Thrust x 10 Barbell Bent over Row x 5 B) 5 Rounds for time: Hang Power Cleans x 10 (135/95) Chest to Bar Pull-up x 10

#WOD 2/13/19 AMRAP7 Burpees x 10 Russian Kettle-bell Swings X 30 *rest 3 minutes AMRAP7 Goblet Squats x 10 Double Unders x 30 *rest 3 minutes AMRAP7 KB Snatch x 10 (5 on each arm) Mountain Climbers x 30 (Kettle-bell weight: 20/12kg)

#WOD 2/12/19 A) Every 90 seconds for 10 rounds 1. Legless Rope Climb x 2 2. Ring Push-ups x 10 B) For time: 800 meter Run 40 Push Press (95/65) 40 Box Jumps 40 Hand Release Push-ups 800 meter Run

#WOD 2/11/19 A) 6 Sets Back Squat x 5,5,3,3,1,1 *Rest 2 minutes between sets B) AMRAP11 11 Overhead Squat (95/65) 11 Toes to Bar 11 Cal Row