Back Squats 3 x 10 50-55% 1RM. +
10 RFT:
4 KBS 70/53
6 burpees
8 wall balls 20/14
Valentines Day WOD
2 rounds:
14 Ball Slams
100m Run
14 Box Jumps
100m Run
14 Push Ups
100m Run
14 Burpees
100m Run
14 Wall Balls
100m Run
14 GHD Sit Ups
100m Run
14 Cal Row
100m Run
14 KBS
100m Run
14 Dips
100m Run
A.1. Double Dumbell OH walking lunges AHAP x16
A.2. 5-10 strict toes to bar
x 3 rest 30 sec btw exercises and sets.
AMRAP 12 minutes:
10 clean and jerks 135/95
10 HSPU
50 double unders
All Classes:
In team of 2 complete the following for time:50 IN UNISON burpees to a bumper (onetime)
+
Then Share the following anyway:
40 KBS 70/53
30 Push press 95/65. (Bootcamp use DB)
40 slam balls 30/20( but belpw knees whenpicking up the ball)
30 front squats 96/65 (Bootcamp Goblet Squats)
x2
Bonus work: hand stand walk 25 feet, rest 2 minutes x 3
Sub 20 step wall runs.
“Dissecting Kelly”
AMRAP 30 minutes:
In team of two alternate tasks to complete as many rounds as possible of:
Run 400M
30 box overs 24/20 (masters may step for RX)
30 wall balls 20/14
EMOM 30:Minute 1: 12/10 Cal Row
Minute 2: 30 ft Alligator Crawl
Minute 3: 30-50 Double Unders or Jump Rope Skip
Minute 4: 10 Pull Ups
Minute 5: 100m Run
OHS- E2MOM adding weight each round-5.5.5.5.5
500m row
21-15-9
Power Snatch
bar facing burpee
Bonus work:
EMOM 5 minutes- 30 seconds of double unders. Record total DU.
Bench Press – work up to heavy 5 in 12 minutes.
27-21-15-9
Calorie row
KBS 53/35
rest 5 minutes
3 rounds for time of:
8 power cleans 185/125
8 toes to bar
8 bar over burpees
