13. 1 redo
17 min amrap 40 burpees to target 30 snatch 75 / 55 30 burpees 30 snatch 135 / 75 20 burpees 30 snatch 165 / 95 10 burpees AMRAP snatch 210 / 120
February 2019
Dumbell’s Over Easy
5 Rounds 10 R arm DB OHS 10 L arm DB OHS 10 HSPU 50 Double unders
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Deadlift strength
A. 6 sets of 3 deadlift building on the 3 minute B. 50 – 40 – 30 – 20 – 10 ab mat situp 10 m handstand walk after each set of situps
Rowers Island
WOD February 11 , 2019 Buy In : Row 1000m 5 rounds 10 toes to bar 10 Shoulder to overhead 115 / 75 Cash out : Row 1000m
Cindy’s Side Dish
Amrap 20 2 rounds of Cindy 5 strict pull ups 10 push ups 15 air squats then 5 Squat cleans 135 / 95
Bad Breath
WOD 2 . 7 . 19 5 Rounds 5 bar muscle ups ( scale with 10 pull ups ) 10 burpee box jumps over 20 Db snatch 40 dubs
Front Squat Party
WOD 2 . 6 . 19 EMOM 4 min x 4 reps front squat rest 1 min EMOM 4 min x 3 reps front squat rest 1 min EMOM 4 min x 2 reps front squat rest 1 min EMOM 4 min x 1 rep front squat No racks Cash out 4 min accumulate max
War Machine
WOD 2 . 5 . 19 ” War Machine ” 5 Rounds 3 min AMRAP 15 / 12 calorie bike , can sub for rower or ski erg only if all bikes in use. 9 deadlifts 225 / 155 max burpees over the bar rest 3 minutes between rounds
Burning Man
WOD 2 . 4 . 19 AMRAP 20 ” burning man “ 6 strict pull ups ( scale with band or ring row ) 8 Dumbbell hang clean and jerk 4 on right then 4 on left 50 / 35 10 cal row
