(240) 317-5303

Saturday, 2/16

WOD:
Teams of 3
For Time (30 Min Cap)
3 Rounds: 
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)
**100/70 Cal Air Bike
2 Rounds: 
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)
**100/70 Cal Air Bike
1 Round: 
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)
 
L2: Barbell (75/55) (95/65) (135/95)
L1: Scale as necessary

Friday, 2/15

WOD:
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Cal Row/Bike
 
L2: OHS 75/55 & BJ 20/16 & Knees to Chest
L1: Scale as necessary

Thursday, 2/14

Skill:
Pistol Squat Progressions




WOD:
AMRAP 15:
5 HSPU
10 Alt Pistol Squat
15 Chest to Bar Pull-Ups
 
L2: Box Pike Push Up & Pistol Progression & Jumping CTB
L1: Scale as necessary

Wednesday, 2/13

WOD:
3 Rounds:
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans
27/21 Cal Air Bike/Row
 
Rest 5 Minutes
 
Round 1: 155/105
Round 2: 135/95
Round 3: 115/75
 
L2: Power Clean (135/95) (115/75) (95/65)
L1: Scale as necessary

Tuesday, 2/12

WOD:
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
 
L2: 2:1 SU & P Snatch 115/75 & Jumping BMU
L1: Scale as necessary

Monday, 2/11

Strength: Front Squat
On the Minute X 5:
1 Front Squat (Build to a Heavy)

WOD:
For Time:
21-15-9
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
 
L2: KBS 53/35 & BJO 20/16 & Front Squat 115/75
L1: Scales as necessary

Saturday, 2/9

WOD:
For Time:
Buy-In: 75/50 Cal Bike/Row
Directly Into…
3 Rounds:
21 Chest to Bar Pull-Ups
15 Overhead Squats (115/75)
9 Power Clean and Jerks (115/75)
 
L2: Jumping CTB & Barbell 95/65
L1: Scale as necessary

Friday, 2/8

WOD:
AMRAP 20:
75 Wallballs (20/14)
60/45 Cal Row/Bike
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups
 
L2: WB 14/10 & Knees to Chest & BBJO 20/16 & Ring Row/Ring Dip
L1: Scale as necessary

Thursday, 2/7

WOD:
4 RFT:
21 Wall Balls (20/14)
18 Pull-Ups
15 KB Swings (1.5/1)
12 HSPU
 
L2: WB 14/10 & Ring Row & KBS 1/.5 & Box Pike Push-Up
L1: Scale as necessary

Wednesday, 2/6

Strength: Tempo Back Squat
5 Sets of 2
7 Sec Negative, 3 Sec Pause in Bottom
(Building)
 
WOD:
1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats (50’s/35’s)
30 Double Unders After Each Round

L2: DB 35/25 & 2:1 Single Under
L1: Scale as necessary