Strength: Bent-Over Row 5-5-5 Metcon: For time: Run 1600m 100 Wallball shots (#10/6) 30 Hang Power Snatches (#50/35) Endurance: For time: 50-40-30-20-10 Run 400m Box Jump Overs Air-Squats Pullups Skills: 1. Double Unders 2. Bar Muscle-ups (req: 5 strict c2b)
Valentines Day Couple WOD: In Pairs for time: Run 400m together 70 Wallballs (#10/6) 100 Pushups 70 Medball Situp-Passes (#10/6, synced) 100 Goblet Squats (#24/16) Run 400m together *One works and one holds a plate (#20/10) overhead except for the situps *Scaling options will be given
Strength: DB/KB Z-Press 6-6-6-6-6 20sec Hanging L-Sit after each set Metcon: For time: 50 Wallballs (#10/6) 40 Deadlifts (#100/70) 30 HSPU 20 Pistols 10 Wall Climbs Endurance: In teams of 3 for time: Row 10,000m 1 Partner rows 1 Partner does 30 Burpee Box Jump overs
Strength: Deadlift 2-2-2-2-2 *Pause for 2sec at knee height at the first rep of each set Metcon: "Nasty Girls" 3 Rounds For Time: 50 Air Squats 7 Ring Muscle-Ups 10 Hang Power Cleans (#61/43)
Strength: Overhead Squat - 15min to build RM1 Metcon: "Kobe" AMRAP in 13 minutes: 8 Thrusters (#43/30) 24 Box Jumps "Great things come from hard work and perseverance. No excuses." -Kobe Bryant Endurance: For time: 50-45-40-35-30-25-20-15-10 One Arm KB Swings (#16/12) Run 200m KB
Strength: 7 Sets for load: Power Clean + Hang Power Clean (2+1) Metcon: AMRAP in 14min of: 4-6-8-10-12... etc Front Squats (#60/40) Ring Dips Endurance: 3 Rounds for time: Run 800m 50 Plate Russian Twists (#10/5) 40 Plate G2OH Run 400m 30 Plate Squats 20 Burpees on plate
Strength: Barbell Lunges (behind the neck) 6-6-6-6-6 Metcon: For time: 40-40-20-10 DB Push-Press (#22.5/15, x1) DB Snatches (#22.5/15, x1) 15 Burpees Over Bar Endurance: 3 Rounds for time: 100 Double Unders 80 Walking Lunges Steps 60 Pushups 40 Cal Row 20 Burpees Weightlifting: -Snatch transition practices
Metcon: "Kelly" 5 Rounds for time of: 400 meter Run 30 Box Jumps 30 Wallball Shots (#10/6) Endurance: For time: 10 Rounds of "Cindy" Row 3km Run 1600m Skills: Handstands (hold/walk)
Strength/Skill: Power Snatch 3-3-3-3-3 Metcon: For time: Run 800m 30 Box Jumps 30 Overhead Squats (#43/30) 30 HSPU 30 Cal Row Endurance: AMRAP in 35min: 15 Kettlebell Swings (#16/12) 10 Knees-to-elbows 5 Burpee-Pullups *E5MOM Run 400m
Skill: 15min Handstands practice Metcon: For time: 21-15-9 Thrusters (#52/35) 42-30-18 Toes-to-bar *EMOM 3 Burpees over the bar Endurance: For time: Run 1000m 100 Lunges Run 800m 90 Situps Run 600m 80 KB Swings (#16/12) Run 400m 70 Pushups Run 200m 60 Burpees
Strength: Front Squat - 15min work to build an RM2 Metcon: AMRAP in 16min: 25 Abmat Situps 15 Box Jumps 10 S2OH (#60/40)
Skill: Box Jump for height - 15min work to a highest jump Metcon: 7 Rounds for time: 35 Double Unders 20 Wallballs (#10/6) 5 Ring Muscle-ups Endurance: For time: 100 Rollups 200 Goblet Lunges (#16/12) 300 Russian Twists (#16/12) *Split reps as you like