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Feb 3rd WOD


Strength: Back Squat 90% of 1rm

Warm up Sets before going to 65%

1x6@65%

1x6@75%

1x6@80%

1x6@80%

(No pull ups today)

Conditioning: "3 Minutes to long"

5 Total Rounds: (20min Total) 3 min Amrap 5 Front Squats 75% 6 HSPU/Hand Release Push Ups 8 Alternating DB Lunges Rest 1 min. Between Rounds


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Buy-in: 400m Then, 100 alternating DB snatches 50/35 lbs 100 Alt DB lunges 100 Weight Sit ups (45/25) 100 Push Press (95/65) 100 KBS (55/35) 100 Ring Row Cash- out: 400m

Strength: 12 Min Emom 1 Power clean 1 Hang power clean 1 Push press 1 Power clean 1 Hang power clean 1 Push jerk Conditioning: 12 Min Amrap 12 Thrusters (125/75)(95/65) 8 Push Ups 6 Hang Power Cleans

Strength: Bench Press 5x5 (Increase weight from last week) Bicep Curls 3x12 Tricep Ext 3x12 Conditioning: 12 min AMRAP 5 DB Hang Clean and Jerks (50/35)(45/25) 9 Deadlifts (225/185)(185/155)(155/135)