Friday

022120

•••

“Cindy-ish”

16 Min AMRAP 

2 Snatch

5 Pull-ups 

10 Push-ups

15 Air Squats

Thursday

022020

•••

4 Rounds for load:

Hang Power Clean x 2

Front Squat x 3

•••

10 Min AMRAP

10 Dumbbell Power Cleans 50/35

10 Dumbbell Lunges 50/35

30 Double Unders

Wednesday 

021920

•••

AMRAP 20:

20 Wallballs (20/14)

20 Alternating Single Arm Power Snatches (50/35)

20 Box Jumps (24″/20″)

20 Single Arm Dumbbell Push Presses (50/35)

20/15 Calories

Tuesday 

021820

•

5 Min AMRAP

12 Deadlifts 135/95

12 Toes to Bar 

12/9 Calories 

•

Rest 3

•

5 Min AMRAP

9 Deadlifts 185/135

12 Pull-ups 

12/9 Calories 

•

Rest 3

•

5 Min AMRAP

6 Deadlifts 225/155

12 Bar Facing Burpees

12/9 Calories

Tuesday 

021820

•••

5 Min AMRAP

12 Deadlifts 135/95

12 Toes to Bar 

12/9 Calories

•

Rest 3

•

5 Min AMRAP

9 Deadlifts 185/135

12 Pull-ups 

12/9 Calories

•

Rest 3

•

5 Min AMRAP

6 Deadlifts 225/155

12 Bar Facing Burpees

12/9 Calories

Monday
021720

Hang Squat Clean
On the 1:30 x 6 Sets:
Clean Pull
Hang Clean Pull
Hang Squat Clean

AMRAP 9:
30 Double Unders
1 Hang Squat Clean (135/95)
30 Double Unders
2 Hang Squat Cleans (135/95)
30 Double Unders
3 Hang Squat Cleans (135/95)

Climb By 1 Rep Each Round

Friday 

021420

•••

V-Day partner WOD! Show up to learn the details. Bring your jump rope.

Thursday

021320

•••

12 Min AMRAP

4 Muscle Ups

8 HSPU

12 Russian Swings 70/50

Wednesday

021220

•••

E3MOM

7 Rounds for load:

Buy in: 15/12 Calories

1 Round of Macho Man

•

Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks

Tuesday 

021120

•••

14 Min AMRAP

8 Burpees

8 American Swings

8 Pull-ups 

25 Double Unders