WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Friday 2/21/20

Friday 2/21/20

“Lucifer”
8 Rounds
:45 seconds on: :45 seconds off
5 Power Snatch 75/55
5 Overhead Squats
Max Air Squats

Rest 3 minutes

Build to Heavy

Hang Squat Snatch + Overhead Squat

*Score is total air squats*

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Thursday 2/20/20

Thursday 2/20/20

“Detective Douche”
AMRAP12
3 – 6 – 9 – 12 etc..
Deadlift 275/175
*after each set 50 Double Unders*

right into

AMRAP12
12/9 Cal Row
25ft Bear Crawl
12 Pull Ups

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Wednesday 2/19/20

Wednesday 2/19/20

“Lux”
For Time
10 Heavy DB Snatch – alternating
100ft Walking Lunge
15 Medball Slams
20 T2B
100ft Walking Lunge
20 T2B
15 Medball Slams
100ft Walking Lunge
10 Heavy DB Snatch – alternating

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Sunday 2/16/20

Sunday 2/16/20

Every 4 minutes x 5 rounds
30 second plank hold
5 – 10 – 15 – 20 Shuttle Run
5 Clean and Jerks

Rd 1 – 135/95
Rd 2 – 155/105
Rd 3 – 185/135
Rd 4 – 205/145
Rd 5 – 225/155

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Saturday 2/15/20

Saturday 2/15/20

“True Lies”
Teams of 2
AMRAP20

1 Rope Climb
2 Front Squats 205/145
3 Burpee Box Jump Over 24/20

*Front Squats from floor*

– Partner 1 completes 1 rope climb
– then Partner 2 completes 2 Front Squats
– then Partner 1 completes 3 Burpee Box Jump Overs
– Athletes continue to switch off every movement for the remaining time

Introduction Workout
AMRAP TBD

3 Ring Rows
5 Ball Slams
7 Burpees

– Partner 1 completes 3 Ring Rows
– then Partner 2 completes 5 Ball Slams
– then Partner 1 completes 7 Burpees
– Athletes continue to switch off every movement for the remaining time

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Friday 2/14/20

Friday 2/14/20

“Boris and Doris”
Teams of 2

AMRAP 18
100/80 Cal Row
50 Strict Pull ups
25 Hang Power Cleans 155/105
50 T2B
100 Wall Balls

*1 partner works while 1 rest*

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Wednesday 2/12/20

Wednesday 2/12/20

“The Sandspider”
Every 90 seconds x 8 Sets

3 DB Squat Snatch R
3 DB Squat Snatch L
200ft Shuttle Sprint
3 DB Hang Clean and Jerks R
3 DB Hang Clean and Jerks L

*Choose a DB that allows you to finish the interval close to 1:00 – 1:15*

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