5 February WOD 

Strength: 15 minutes to find a 1rm back squat

WOD:

25 KB swings 2/1.5

100 double unders 

75 medball cleans

100 double unders 

25 KB swings 2/1.5

22 min cap

4 February WOD 

Strength: 7×1 clean

WOD:

 Complete as many reps as possible in 12 minutes of:

-5x deadlift (185#/125#)

-10x box jump (24in/20in)

-10x deadlift  (185#/125#)

-10x box jump (24in/20in)

-15x deadlift  (185#/125#)

-10x box jump (24in/20in)

-20x deadlift (185#/125#)

-10x box jump (24in/20in)

*ETC….Every round, increase the deadlift by 5 reps, until the 12 minutes are
*courtesy of CFW

*extra work

27 cal row 

27 HSPU 

3 February WOD 

Strength: 3-3-3-1-1 push jerk

WOD:

18 CTB pull-ups 

21 push jerk 115/75

14 CTB pull-ups 

15 push jerk

10 CTB pull-ups 

9 push jerk 

*extra work

15 burpees 

9 hollow rocks

12 burpees

6 hollow rocks

9 burpees

3 hollow rocks

2 February WOD 

Strength: 7×1 snatch

WOD: 

-7 rounds

-3 rope climbs

-7 over the box burpee 24/20

-3 ohs 155/105

*extra work

3 rounds 

60ft farmers carry 2/1.5

12 toes 2 bar 

1 February WOD 

Strength: 15 minutes to work to a 1rm front squat 

WOD:

10 min AMRAP 

30 double unders 

20 wallballs 

10 pull-ups 

*extra work 

30 or 45 or 60 ghd sit-ups 

29 January WOD 

Strength: 10@60%, 7@70%,5@80%, 3@85%, 1@90% back squat 

WOD:

-25 cal row

-25 single arm snatch 50/35

-25 ring dips

-20 cal row

-20 single arm snatch 50/35

-20 ring dips

-15 cal row

-15 single arm snatch 50/35

-15 ring dips 

*extra work 

18-15-12

Pull-ups

Barbell thruster 45/35

28 January WOD 

Strength: 7 X 1 power clean + 1 hang squat clean

WOD:

-21 HSPU 

-21 front squats 165/115

-15 HSPU 

-15 front squats 165/115

-9 HSPU 

-9 front squats 165/115

*extra work

5 X 1 rope climb + 1 leg less rope climb

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