Skill: Kettlebell Snatch Metcon: For time: 60 Box Jumps 50 Kettlebell Snatches (#24/16) 40 Lunges steps w/kb 30 Ab-mat Situps w/kb 20 Bar Muscle-Ups Endurance: For time: 200m Run 30 Rocket Jumps 30 Burpees 400mRun 20 Rocket Jumps 20 Burpees 800mRun 10 Rocket Jumps 10 Burpees 400mRun
Skill: Tabata Handstand hold Rest 1min Tabata Hollow body hold Metcon: AMRAP in 14min of the ladder: 3-6-9-12-15-18.... Toes-to-bar Sumo-Deadlift High Pull (#50/35) Burpees over-the-bar
Strength: 15min to find RM2 Overhead Squat Metcon: 3 Rounds for time: Run 400m 25 Wallballs (#10/6) 15 Clapping Pushups
Skill: Kipping Pullups Metcon: "Fran" For time, 21-15-9 reps of: Thrusters (#43/30) Pullups (12min cap) -Rest 3min "Annie" For time: 50-40-30-20-10 Double Unders Situps (12min cap)
Skill/Strength: Hang Squat Snatch 2-2-2-1-1 Metcon: For time: 21-18-15-12-9-6 reps of: Knees to elbows Ring Dips Jump Squats KB swings (#24/16) Endurance: 20min AMRAP: 200m sprint run 8 Barbell Thrusters (20/15) 15 Pushups Competitors: A. 15min to establish a heavy 1-rep Hang Snatch with 3sec pause 2cm
Skill: Seated Box Jump for height. Start from a seated position on a box and jump up on a higher box. Increase height as possible. 12min work Metcon: 10 Rounds for time: 7 HSPU 7 DeadLifts (#102/70)
Strength: 5 sets for load: Push Jerks + Split Jerk (2+1) Metcon: 4 Rounds for time: 50 Double Unders 8 Dumbbell Hang Cleans (#25/15) 15 Pushups on dumbbells
Skill: Pistol Squat Metcon: AMRAP in 15min of: 5 Hang Power Cleans (#60/40) 8 Pistols 10 Box Jumps Endurance: Cash In: 100 Sit-ups AMRAP in 25min of: 10 Burpees 20 Wall Balls (#10/6) 30 KB Swings (#24/16)
Metcon: Valentines Day Couple WOD: In Pairs for time: 50 Wallballs (#10/6) 75 Kettlebell Swings (#24/16) 100 Pushups 150 Situps 200 Air-Squats Run 800m together. *One works and one holds a plate overhead (#20/15) *Scaling options will be given by the coaches
Strength: Behind the neck Push-Press (snatch grip) 5-3-3-3-1 Metcon: 3 Rounds for max reps: AMRAP in 6min: 15 Knees-to-elbows 25 Pushups 40m Farmer Carry (#25/15) Rest 1min between amraps
Skill: 12min work on handstands (any type) Metcon: For time: 100 Double Unders 50 Burpee-Pullups 25 Front Squats (#75/50) 5 Rope Climbs
Strength: Weighted Bar Dips 5-5-5 Metcon: 5 Rounds for time: Run 200m 20 Kettlebell S2OH (#24/16) 10 Step-ups w/kb Endurance: 4 Rounds: 20 Front Rack lunges ( every 15 sec do 10 push press) Run 400m 30 Overhead Squats Run 400m Rx: #20/15kg Competitors: A. Complete as many