February 2018

Strength Deadlift 8 reps @ 50% 1RM 6 reps @ 60% 4 reps @ 70% 2 reps @ 75% 2 reps @ 85% Conditioning “Diane” Reps of 21-15-9 for time: Deadlift (225#/153#) Handstand Push-ups Cash-Out Accumulate 3:00 of Side Planking each side.

Strength Push Press x 5-5-5-5-5 Build to today heaviest set of 5 Conditioning Complete for time: 30 Alternating DB Snatches 20 Over-the-Dumbbell Burpees 600m Run 30 Alternating DB Snatches 20 Over-the-DB Burpees 600m Run 30 Alternating DB Snatches 20 Over-the-DB Burpees

Strength Back Squat 6 x 3 @ 90% 3RM Conditioning 12:00 AMRAP: 3 Squat Cleans (135#/93#) 3 Strict Pull-ups 6 Squat Cleans 6 Strict Pull-ups 9 Squat Cleans 9 Strict Pull-ups 12-12, 15-15, etc. etc.. Continue up the ladder for the duration of the twelve minutes.

Partner WOD Double “Morrison” With a partner, complete reps of 100-80-60-40-20 for time: Wall Balls (20#/14#) Kb Swings (53#/35#) Box Jumps (24″/20″) Split reps up however you wish between you and your partner.  There is a hard cap of 35:00.

Conditioning CF Open 18.1 20:00 AMRAP: 8 Toes-2-Bar 10 One Armed DB Hang Clean + Shoulder-2-Overhead (5/5) 14/12 Cal Row Score is total number of reps completed in the 20:00. Variations: Rx’d – Ages 16-54 Toes-2-Bar 50#/35# Dumbbell Scaled – Ages 16-54 Hanging Knee Raises 35#/20# Dumbbell Rx’d – Ages 14-15, 55+ Toes-2-Bar 35#/20# Dumbbell

Strength Deadlift 8 reps @ 50% 1RM 6 @ 60% 4 @ 70% 3 x 3 @ 80% Conditioning 17.1 AMRAP In 14:00 minutes, complete as many reps as possible of: 10  DB Snatches 15 Burpee Box Jump Overs 20  DB Snatches 15 Burpee Box Jumps Overs 30 DB Snatches 15 Burpee Box Jumps Overs

Strength 15 minutes to work up to 3RM Bench Press Conditoning 3 rounds for time: 500m Row 50 Double Unders 100yd Shuttle Sprint (5 x 20yd) Rest 2:00 between each round

Strength Back Squat 6 x 4 @ 85% 3RM Conditioning Complete reps of 10-8-6-4-2 for time: Thrusters (135#/93#) Bar Muscle-ups* *Scale to 2:1 pull-ups. Make them challenging pull-ups for you.

Partner WOD With a partner, complete reps of 40-30-20-10 of: Russian Kb Swings (70#/53#) Handstand Push ups Then complete reps of 10-20-30-40 of: Back Squats (135#/93#) Lateral Bar Hopping Burpees Only one person working at a time. No rest between the two couplets.

Skill 10:00 EMOM: Even: 8-10 Overhead Squats @ 21×1 Tempo Odd: 8-10 Toes-2-Bar *Keep Overhead Squats light enough to maintain tempo, while keeping good posture.  Use an empty bar or a pvc if necessary. **Toes-2-Bar should be done in one or two sets.  Keep a kipping rhythm. Scale to Toes-2-Rings or kipping knee-ups Conditioning Reps