2-6-20 WOD

EMOM fo 10min 8 Power Snatch (75/55) 2 Bar Facing Burpees Rest 5min THEN EMOM for 10min 8 Push-Ups 4/4 Skater Squats Rest 5min THEN 100 Abmat Sit-Ups EMOM for 14min EVEN: 10 Squat Hops ODD: 90sec Hollow Hold

2-5-20 WOD

Bench Press 10-8-6-4-2 *Try to increase your weight each set finishing with a heavy set of 2 for the day. THEN For Time: 50 Double Unders 40 Wall Ball (20/14#) 30 Burpees 20 Double Dumbbell Push Press (50/35#) 100’ Dumbbell Front Rack Walking Lunge (50/35#) Rest 3 Minutes 100’ Dumbbell Front Rack Walking Lunge (50/35#)

2-4-20 WOD

Back Squat 10-10-10-10-10 *Work up in weight each set finishing with a heavy set of 10 for the day. Just some good volume here today. THEN For Time: 21-15-9 Bar Muscle Ups Calorie Bike Erg *This should be fast. High Intensity. Fast means that you shouldn’t be breaking this up too much! Maybe cutting the

2-3-20 WOD

Power Clean and Push Jerk 2-2-2-2-2 *Work up to a heavy double for the day. Drop the bar after each rep. Focus on your footwork and not letting your feet pop out too wide. Keep your heels on the ground during the dip for the jerk. THEN 5 Rounds for Time: 2 Rope Climbs 50’

1-31-20 WOD

5 Rounds for Time: 500m Row 12 Bench Press (Bodyweight/ .75 Bodyweight) 12 Strict Pull ups * The bench press should be no more than 2-3 sets per round. Cash Out, 4 Rounds for Quality: 6 Strict L Pull Ups 12 Parallette Shoot Through

1-30-20 WOD

Hang Snatch + Snatch 1-1-1-1-1 *Work up to something heavy for this complex. Drop the bar in between reps. THEN Every 3 Minutes for 18 Minutes: 20 BF burpees 7 Snatches (135/95#)

1-29-20 WOD

3 Rounds for Time: 10 Muscle Ups 100’ Handstand Walk 100 Double Unders 100’ Single Arm Dumbbell Overhead Walking Lunge (70/50#) Rest 3 Minutes *Rest 3 minutes after each round. This workout has a lot of challenging, technical movements so scaling options are below. You have all class for this! Scaling Options: 10 Muscle Ups

1-28-20 WOD

Front Squat 5 x 3 @ 80% of 1RM *Do these all at the same weight. Something heavy but keep good form. THEN Every 1:30 for 7 Rounds Hang Squat Clean + Squat Clean + Split Jerk *Pick a good working weight to focus on good technique. You can add weight as you go if

1-27-20 WOD

For Time: 2 times through 25-20-15-10-5 Calorie Row 10-8-6-4-2 Strict Handstand Push Ups *Rest 1:1. Cap each effort at 8 minutes therefore scale the HSPU to something you can complete it in this time frame. Scale strict HSPU to double the amount of kipping. Cash Out: 3 Rounds: :10 L-Sit :10 Rest :10 L-Sit (Right

1-23-20 WOD

Snatch + 2 Overhead Squats 1-1-1-1 *Work up to a heavy set. This is a full snatch with additional 2 OHS after! Technique work more than anything here. THEN 5 Rounds for Time: 25/20 Calorie Row 25 Ab Mat Sit Ups 10 Overhead Squats (135/95#)

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