WOD

2/21/24 a. 8 sets building 2 push press + 1 push jerk b. partner amrap 15 50 cal 50 shoulder to overhead 2xdb 50 / 35

2 /20/24 a. 10 min emom 1 squat clean + 1 front squat building b. amrap 12 1 – 2 – 3 – 4 – etc power clean front squat box jump 30 / 24

2/19/24 3 rounds 500m run ( if its raining , do 30 / 25 cal bike or Ski instead ) 500m row 50 double unders 50ft handstand walk

2 / 16 / 2024 5 rounds for time 20 DB step ups 24 / 20 ( one DB in front rack ) 50 / 35 16 DB snatch 12 HSPU ( scale with 12 DB press each hand , seated )

2 / 15 / 24 20 min EMOM ODD : 100m run Even : 3 heavy power clean

2 / 14 / 24 Every 6 minutes for 30 minutes 30 cal row 20 thrusters 75 / 55 10 burpees over the bar score time for each round

2/13/24 A. Back Squat 8 x 3 first rep pause 3 seconds build every 2 sets B. Partner amrap 12 rotate full rounds 8 toes to bar 30 double unders

2 / 12 / 24 20 min amrap 10 deadlifts 135 / 85 10 Box jumps 10 Cal machine Every round add 2 reps for each movement.

2/9/24 AMRAP 20 100m run 2 wall walks 3 front squats 155 / 105 Every round add 100m run , 2 wall walks and 3 front squats ( no rack on front squat )

2/8/24 3 x 5 deadlift building 3 x 3 deadlift building 3 x 1 deadlift building Cash out 7 min amrap 7 plate ground to overhead 45# 7 burpees to plate