Monday 02/13/17 

WOD For time:
5 rounds of:
5 Manmakers
10 Box Jumps
Rest 2 mins
-- then --
5 rounds of:
10 Toes-to-bars
20 Air Squats
Rest 2 mins
-- then --
5 rounds of:
10 Wall Balls, 20/14 lbs
10 Burpees

Tuesday - 02/14/17

WOD - 4 rounds for time of:
20 Back Squats, 135/95 lbs
Run, 400 m

Post WOD - For Time
50 Supermen
50 V-ups

Wednesday - 02/15/17


WOD - Complete as many rounds as possible in 6 mins of:
6 Handstand Push-ups
18 Dumbbell Push Jerks, 50/35 lbs
36 Double Unders
Rest 4 mins
Complete as many rounds as possible in 6 mins of:
3 Rope Climbs
18 Alternating Kettlebell Snatches, 50/35 lbs
9 Burpee To 6" Targets

Post: Banded Leg Curls : 1x100

Thursday - 02/16/17

WOD - 5 rounds for time of:
7 Squat Cleans, 155/115 lbs
14 Kettlebell Swings, 1.5 pood

Friday - 02/17/17

Strength: Banded Sumo Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set.

WOD - 21-15-9 reps, for time of:
Hang Power Clean & Jerk, 135/95 lbs
Pull-up

Saturday - 02/18/17

WOD - Hero Wood
5 rounds for time of:
Run, 400 m
10 Burpee Box Jumps, 24/20 in
10 Sumo Deadlift High Pulls, 95/65 lbs
10 Thrusters, 95/65 lbs
Rest 1 min

Sunday - 02/19/17

Open Gym