Tuesday, 2/15/22
Partner WOD
For Time:
1,000m Row
60 Bench Press (135#/95#)
1,500m Row
40 Bench Press (155#/105#)
2,000m Row
20 Bench Press (185#/135#)
3,000m Row
10 Bench Press (205#/145#)
Monday, 2/14/22
Strength
7-5-3
Thrusters
WOD
Time Domain Fran
1:00 Max Thrusters (95#/65#)
1:00 Max Pull Ups
0:45 Max Thrusters
0:45 Max Pull Ups
0:30 Max Thrusters
0:30 Max Pull Ups
Friday, 2/11/22
Strength
On the 2 Minutes For 5 Sets:
3 Overhead Squats
WOD
For Time:
21-15-9
Overhead Squats (135#/95#)
Chest to Bar Pull Ups
Directly Into…
45 Bar Facing Burpees
Thursday, 2/10/22
WOD
For Time:
50-40-30-20-10
Front Rack Reverse Lunges (45#/35#)
Ab Mat Sit Ups
Calorie Row
Tuesday, 2/8/22
WOD
5 Rounds:
9 Dumbbell Push Jerks
12 Dumbbell Hang Power Cleans
15 Dumbbell Deadlifts
45 Double Unders
*Rest 1 Minute After Each Round
*(50#/35#)’s
Monday, 2/7/22
WOD
For Time:
45 Wall Balls (20#/14#)
30 Toes to Bar
15 Burpee Box Jumps (30”/24”)
30 Wall Balls (20#/14#)
20 Toes to Bar
10 Burpee Box Jumps (30”/24”)
15 Wall Balls (20#/14#)
10 Toes to Bar
5 Burpee Box Jumps (30”/24”)
Friday, 2/4/22
WOD
30 Minute EMOM:
Odd: Max Calorie Row
Even: Max Burpees to Bar
*5:15am, 6:15am, 9:00am, 12:00pm Classes Cancelled
Thursday, 2/3/22
Home WOD
20 Minute AMRAP:
10 Push Ups
15 Air Squats
20 Sit Ups
*All classes cancelled due to inclement weather
Wednesday, 2/2/22
WOD
“Holleyman”
30 Rounds:
5 Wall Balls (20#/14#)
3 Handstand Push Ups
1 Power Clean (225#/155#)
*30 Minute Time Cap
Monday, 1/31/22
WOD
Part 1
For Time:
75 Power Snatches (75#/55#)
*On the Minute (Starting at 0:00): 30 Double Unders
Part 2
7 Minute Window:
Build to a Heavy Power Snatch
*Starts as soon as you finish part 1