2-17-11 WOD

21 Thrusters (115/85) 21 KB Swings (55/35) 50 Double Unders 15 Thrusters 15 KB Swings 50 Double Unders 9 Thrusters 9 KB Swings 50 Double Unders

2-15-11 WOD

500m Row 5rds 20 Waiter Walks (one arm overhead walking lunge) 35/25 10 Pull-Ups 10 Box Jumps 10 GHD Sit-Ups 500m Row

2-14-11 WOD

“Happy Valentine’s Day” Press THEN 5 x 3 Minute AMRAP 3 squat clean (115/75% of 1rm) 3 Burpees 3 Ring Dips Rest 3 Minutes

2-12-11 WOD

Reps of 9-7-5-3 OH squats, 70% of 1RM Clapping push-ups Rest 5 minutes Row 500M time trial Rest 3-5 minutes AMRAP in 5 minutes 3 push jerk, same weight as OH squats 50 ft farmer carry, DB or KB (50% BW) 2 rounds with partner 15 GHD sit-ups Prone plank while partner completes sit-ups

2-8-11 WOD

Deadlift THEN 500m row rest the time it took for the first row 500m row then 5 rounds 1 rope climb 5 handstand push-ups 10 thai squats (L+R=1) 15 sit-ups

Crossfit Edina