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Thursday Feb 13th WOD


Strength: Bench Press

1x10 @ 60%

1x8 @ 65%

1x5 @ 70%

1x5 @ 75%

1x5 @ 80%

Bicep Curls 3x12

Tricep ext 3x10


Conditioning: Partner WOD (Split reps evenly)


15 Min Amrap

2 Muscle Ups/ Pull ups

12 HSPU

81 Wall Balls

39 Deadlifts (185/135)

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Tuesday Feb 27th WOD

Strength: Back Squat 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 % 1x8 @ 80% CONDITIONING: FOR TIME 12 BACK SQUATS (125/85)(115/75) 1 Power Clean 11 BACK SQUATS 2 Power Clean 10 BACK SQUATS 3 Power Cleans 9 BACK SQ

Monday Feb 26th WOD

Strength: Shoulder Press 1x10 @ 60% 1x8 @ 70% 2x8 @ 75 % 1x8 @ 80% Conditioning: 3 Rounds 20 Box jumps (24/20) 5 Wall Walks 50 Kettlebell Swing (70/55)(55/35) 5 Wall Walks

Saturday Feb 24th WOD

30min Amrap Partenr WOD 22 Push Presses (115/75)(95/65) 22 Pull-Ups 22 Power Snatches 22 Sit-Ups 22 Toes-to-Bars 22 Stiff Leg Deadlifts 22 Slam Balls 22 Back Squats 22 OH Plate Lunges (45/25) 22 Plate

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