WOD

A) Build to a heavy thruster off the ground in 10 minutes

 

B) Open Workout 16.1

Rx’d

Complete as many rounds and reps as possible in 20 minutes of:

10 overhead walking lunge steps 95/65

8 burpees over the barbell

10 overhead walking lunge steps

8 chest-to-bar pull-ups

 

Scaled

Complete as many rounds and reps as possible in 20 minutes of:

10 front rack walking lunge steps 45/35

8 burpees over the barbell

10 front rack walking lunge steps

8 jumping chin-over-bar pull-ups

 

**Join us for Friday Night Lights and watch our competing athletes take on this workout starting at 6:30pm!**

A) Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Set 1 –
– Row 500/400m
– Run 400m
– 30 perfect push-ups
Set 2 –
– Row 500/400m
– Run 400m
– 30 box jumps-SD (24/20”)
Set 3 –
– Row 500/400m
– Run 400m
– 30 wallballs (20/14)
Set 4 –
– Row 500/400m
– Run 400m
– 90 double unders (270 singles)

B) 3 sets not for time:
– 10-12 bent over rows @ 2110
– 8 muscle up turnovers on low rings (minimal leg assistance)
– 45 sec hollow rocks (don’t let heels touch the ground)

A) EMOM x 15 min (5 sets)
1: 5 hang power snatches (tough but sustainable and sharp for 5 sets)
2: Kipping HSPU x 5-15 reps
3: 20-40 DUs or 40 sec DU practice

B) 30, 20, 10 reps for time:
– Calorie row
– KB swing (70/53, 50/35)
– Shoulder to overhead (115/75, 95/65)

*If partnered on rowers, partner B starts after 2 minute delay.

A) E3MOM x 18 min (6 sets)
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Build load every set.

B) 3 rounds for time:
– 400m run
– 15 toes to bar
– 10 box jump overs (24/20”)

A) EMOM x 16 min (8 sets)
– 1 hang power clean + 1 front squat + 1 split jerk
*Start at 60-65% and build to a technically sound heavy rep.

B) For time:
– 50 burpees over the bar
– 40 pull-ups
– 30 thrusters (95/65)

*burpee – hips must be extended while performing a double footed jump over the barbell

A) Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
followed by…
Every two minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

B) Three sets, for max reps/calories of:
– 3 Minutes of rowing for max calories
– 2 Minutes of strict HSPUs
– 1 Minute of strict pull-ups
Rest 3 minutes

Thursday 2/18
A) EMOM x 15 min
1: 3-4 Close grip bench press @ 2111 (heavier than 1/27)
2: 10-12 Bent over DB rear delt flys @ 20X0
3: 6-8 Tough Romanian deadlifts @2111

B) Every 5 min x 20 minute (4 sets)…
3 min AMRAP:
– 400 m run
– Max KB snatch in UB sets of 5/ hand (53/35#)
R2M

A) 5 min AMRAP:
– Row 1000/800 Meters
– Power Snatch x Max Reps (135/95, 115/75, 95/65, 75/45)
Rest 5 minutes
5 min AMRAP:
– Row 1000/800 Meters
– Toes to Bar x Max Reps
Rest 5 minutes
5 min AMRAP
– Row 1000 Meters
– Burpees over the barbell

B) 3 rounds not for time:
– 15 banded hamstring curls
– 6-8 candlestick slow lowers (3-5 sec descent)