Happy Valentine’s Day 2/14/17

 Partner WOD

For time

60 Burpees Over the Partner

(Partner holds a plank while the other jumps over)

100 Wall Balls 20/14lb-10’

100 Pull Ups

100 Box Jumps 24/20”

4 Rope Climbs

Saturday 2/11/17

Justin is serious about his fitness

Justin is serious about his fitness

A.

Push Press against Mini Bands

3-3-3-3-3 (E3MOM)

B.

Team Of two

150 Kb Swings

400m Wall balls Cary 30/20lb (Both Partners, generic they can pass the ball back and forth)

200 Sit Ups

400m Water Pipe Carry (Both Partners, same as the WB)

Friday 2/10/17

Val taking care of business

Val taking care of business

A:

Deadlift

2-2-2-2-2-2(E3MOM)

B.

For Time

15-12-9

Bench Press 135/95lb

Pull Ups

Rest 3min

12-9-6

Bench Press 135/95lb

Ring Dips

B1.

For Time

15-12-9

Bench Press 115/65lb

Band Assisted Pull Ups

Rest 3min

12-9-6

Bench Press 115/65lb

Band Assisted Ring Dips

B2.

For Time

15-12-9

Bench Press

Inverted BB Rows

Rest 3min

12-9-6

Bench Press

Box Dips

Thursday 2/9/17

A.

4 Rds N.F.T.

10 Bent Over BB Rows

10 Standing Arm Lat Pull Down

45 Sec Battle Rope

1min rest

B.

1000m Row Buy in

Then

B.

21-15-9

Slam Balls 30/20lb- 30/20lb-Choice

Wall Balls 30/20-10’-20/14lb-10′- Choice