Tuesday

WOD:  for Time

• 20 KB Swings
• 50 Yard Sprint
• 20 Push-Ups
• 50 Yard Sprint
• 20 KB Push Press (10R, 10L)
• 50 Yard Sprint
• 20 Lunges
• 50 Yard Sprint
• 20 KB Snatches (10R, 10L)
• 50 Yard Sprint
• 20 Burpees
• 50 Yard Sprint
• 20 KB Sumo Deadlift High-Pull
• 50 Yard Sprint
• 20 Squats
• 50 Yard Sprint

*Today's WOD will be completed on the infield of the track

*KB weights 53, 35

Happy President's Day!

WOD:  "Annie" 

50 Double Unders/50 Situps
40 Double Unders/40 Situps
30 Double Unders/30 Situps
20 Double Unders/20 Situps
10 Double Unders/10 Situps

12 min Cap
X3 for singles
Situps or Hollow Rocks are acceptable 

Funday Valentine

WOD: Tabata 

• Situps 
• Plate to OH (45, 25*)
• Double Unders
• Push-Ups

Thursday

WOD: Back Squat

*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 90%

Rest 2-3 minutes between sets

then

50 Unbroken Hollow-Rocks

Wednesday: Ron Send-Off WOD

WOD: Filthy 51 

For time:

51 Box jump, 24 inch box

51 Jumping pull-ups 

51 Kettlebell swings, 1 pood

Walking Lunge, 51 steps

51 Knees to elbows

51 Push press, 45 pounds

51 Back extensions

51 Wall ball shots, 20 pound ball

51 Burpees

51 Double unders

Tuesday

WOD: "Fran"

21-15-9 reps for Time

Thrusters (95/65*)
Pull-Ups  

Monday

WOD: Deadlift

Set 1 – 10 reps @ 55% of 1-RM
Set 2 – 10 reps @ 65%
Set 3 – 6 reps @ 75%
Set 4 – 8 reps @ 80%
Set 5 – 6 reps @ 85%
Set 6 – 4 reps @ 95%

Rest 2-3 minutes between sets.