Strength/Skill:

E:90MOM For 9 Min:

2 Deadlifts (@85% Of 1 RM)

Metcon:

3 Rounds For Time:

50 Double Unders

15 Snatches (75/55)

15 Box Jumps

15 GHD Sit Ups

Strength/Skill:

-Pause Squats

– Front Rack Hold

Metcon:

EMOM 24

Min 1: 100M Sprint

Min 2: 2 Rope Climbs

Min 3: 50′ Weighted Walking Lunges (25/15)

Min 4: 10 HSPU

Strength/Skill:

AMRAP 3:
3 Power Cleans (135/85)
3 Front Squats
3 Push Jerks
***Rest 3:00***

AMRAP 3:
3 Power Cleans (155/105)
3 Front Squats
3 Push Jerks
***Rest 3:00***

AMRAP 3:
3 Power Cleans (185/125)
3 Front Squats
3 Push Jerks

Metcon:

3 Rounds For Distance Of:

1 Min. Max Distance Row

Rest :30 seconds

HAPPY VALENTINE’S DAY!! In honor of the holiday we are doing a partner WOD! So bring your loved one or a friend or just come and partner up with someone at the gym! Even if you don’t have a partner to do this with or simply want to do it solo, come and just have fun:)

Strength/Skill:

Partner Sled Pushes

Metcon:

Partner WOD

14 Min AMRAP:

14 Burpees Over Partner. (Partner A hold a plank while Partner B does burpees over A. Partician as desired)

14 Partner Wallballs

14 Partner Wallball Sit Ups (with a box in between)

Strength/Skill:

Heavy Pull Up

Metcon:

Benchmark “Helen”

3 Rounds For Time:

400M Run

21 KBS

12 Pull Ups