February 2019

6 Rounds Run 250m 30 dubs or 1 minute practice 1 minute goat practice

4 min EMOM x 4 reps power clean rest 1 min 4 min EMOM x 3 reps power clean rest 1 min 4 min EMOM x 2 reps power clean rest 1 min 4 min EMOM x 1 rep power clean B. Practice handstands 10 min holds on wall holds no wall walks planks

WOD 2. 26 . 19 20 min cap 21 Back squats 115 / 75 15 strict pull ups 9 shoulder to overhead 21 Front squats 15 toes to bar 9 shoulder to overhead 21 overhead squats 15 bar muscle ups 9 shoulder to overhead

WOD 2 . 25 . 19 5 x 3 min Rounds AMRAP 3 min 3 power snatch 135 / 85 6 pistols 9 push ups Rest 1 min

2 . 21. 19 Pick a weakness , lets call it a GOAT. EMOM 20 Odd work on your goat even , 15 calorie row Open Announcement is 530 PM followed by the coaches LIVE OPEN !!!!

Wednesday 2 . 20 . 19 Macho Man EMOM till failure or 20 min. , After you fail rest 1 min then do 1 round every 2 min till 20 min. Your score is total reps before falling of the initial EMOM 3 power cleans 3 front squat 3 push jerk RX is 185 /

Tuesday 2 .19 . 19 1 Round 20 DB Snatch 50 / 35 10 Burpee Box Jump Over 24 / 20 20 Calorie Row Rest 2 min. Then repeat for 2 rounds, rest 2 min then repeat for 3 rounds Score total time including rest.

Monday 2 . 18 . 19 10 Rounds 7 Thrusters 75 / 55 5 Chest to bar pull ups 22 Double unders 20 min Cap