WOD

Fri. 2/19/16

Warm Up:
Patriot Run
Walking Lunges – Length of Gym
Inch Worm – “”
Tri. Run
Bear Crawl – “”
Broad Jump – “”
Patriot Run

5 Rounds
Tri. KB Farmers Carry @ 20/16
10 Thrusters @ 115/88
10 BR BB Lunges @ “”

Time Permitting:
500m Row x 3 with :30sec rest btwn

Th. 2/18/16

1mile Run

Push Press – 4-4-3-3-2-2-2

12min AMRAP
21 Sumo DL 185/138
14 T2B
7 HSPU

Wed. 2/17/16

OHS – 5×3 – Build to Moderate Wt.

50-40-30-20-10
Double Unders – 2:1 Singles + 5 Burpees
5-4-3-2-1
Squat Clean and Jerks @ 165/123

Tues 2/16/15

Front Squats – 5×10 – Heavy

4 Rounds
15 KB SDHP @ 32/24
30 Butterfly Sit Ups
15 WBS @ 20/14
200m Row

Mon. 2/15/16

Deadlifts – 5×10 – Moderate Wt.

Tri. Run
Box Jump – 4-6-8-10 @ 24/20
6 Burpee to 6″ Target
Power Cleans – 10-8-6-4 @ 135/103

Buy Out – 10 STO

Fri. 2/12/16

5 Rounds @ 115/88

1 Tri. Run
2 HSPU
3 Power Snatches
4 OHS
5 C2B
6 Hang Power Cleans
7 BB Squats
8 Push Ups
9 SDHP
10 Dips

Th. 2/11/16

Tri/Pat/Pat/Tri. Runs
15 Slam Balls
10 DB Thrusters @ 50/35
5 Burpee Box Jumps @ 24/20″
Buy Out – 15 Cal Row

Wed. 2/10/16

For Time – RX @ 115/88
9 T2B
21 Push Press
Tri. Run
7 T2B
15 Push Press
Patriot Run
5 T2B
9 Push Press
Tri. Run

Tues. 2/9/16

Tues. 2/9

5 Rounds
18 WBS @ 20/14
12 Deadlifts @ 225/168
6 Burpees
10 Dubs – 2:1 singles + 5 Burpees

Mon. 2/8/16

Warm Up –
Patriot Run
Arm Circles
PVC Pipe 10reps Ea
Pass Thru
BR Push Presses
OHS
Thrusters
Leg Swings

Front Squats – 5×3 @ 70% of 3RM

Heavy Helen
3 Rounds
400m Run
21 KBS @ 32/24
12 Pull Ups @ #20/#10 chains
(1 big chain/4mini Chians)

Time Permitting – 100 Sit Ups

Fri. 2/5/16

7min EMOM
Odd – 5 Squat Cleans @ 155/118
Even – 10 Dips

10min to rest and put up equipment

10min AMRAP
4 HSPU
8 Alternating Pistols
12 BFSU

Th. 2/4/16

Back Squats – 5×3 – Build to Heavy 3
BS – ME to 20 @ 60/70% of Heavy 3

10!
WBS @ 20/14
SDHP @ 105/78
Tri. Run

Wed. 2/3/16

Bent Over Rows – 5×12

Strict Chin Ups – 5×5

3 Rounds
500m Row
10 KB Snatches @ 24/20 – 5 Per Arm
10 Box Jumps @ 24/20

Tues. 2/2/16

21-15-9
Deadlifts @ 185/138
Tri. Run
15-12-9
Hang Power Cleans @ 135/103
200m Row
12-9-6
OHS @ 115/88
25 DU – 2:1 singles + 5 Burpees

Choose Your Weights Wisely.

Mon. 2/1/16

Power Cleans – T&G 5×3

Bear Complex –
Power Clean + Front Squat + Push Press/STO + Back Squat + Push Press/STO

Perform the above cycle 7 times, without dropping or letting go of the bar, for 5 rounds. You may drop the bar ONLY when you have completed 7 cycles. Rest as needed between rounds.
Add weight between rounds as needed and attempt another cycle. Record heaviest completed cycle.

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