Daily WOD

2/18 skillBench press5,3,1+%=69,78,87% is of 1RM for that movement,Refer to the week of 1/21, the rep scheme is the same but, the percentages represent a 5-10lb increase from the last exposure. WOD 6 RFT20 Wall Balls (20/14)10 Pull ups 5 American KBS (72/53)

2/17SundaySkill3 Rounds14 front rack step ups (7 per side)(work to a heavy set for the day)1 min weighted plank (work to a heavy set for day) WOD4×3 min AMRAP (1 min rest between rounds)30 Abmat situps15 Box Jumps (24/20)ME burpees to a 6″ target

Partner WODFor TimeRow 500m40 Deadlift (185/120)40 HSPU Row 1000m30 Deadlift (225/155)30 HSPU (1″ deficit)Row 1500m20 Deadlift (275/185)20 HSPU (2″deficit)Row 2000m10 Deadlift (315/205)10 HSPU (3″ deficit)

FridaySkillBench Press3,3,3+%=(65, 74, 83)% is of 1RM for that movement, WODEMOM for 10 minutes20 double unders8 Alt DB snatch (50/35)6 T2B

SkillBack Squat3,3,3+%=(65, 74, 83)% is of 1RM for that movement, WODFor Time3-6-9-12-9-6-3Bear Complex (95/65)Lateral Bar Burpees*athletes may squat clean the first part of the bear complex and do not have to pause in any of the positions so long as there is control.

WednesdaySkillRing Muscle Up Progressions3×5 Hollow Kip Towel swings on rings WODAMRAP in 15 minutes5 pull ups10 push ups150m Row

TuesdaySkillDeadlift3,3,3+%=(65, 74, 83)% is of 1RM for that movement, WODFor TIme10-9-8-7-6-5-4-3-2-1Squat Snatch (95/65)HSPU

MondaySkillNONE WOD3 RFT12 Burpee box jump (24/20)24 American Swings (53/35)12 Burpee Box Jump24 Goblet Box Step Up (alternating legs)12 Burpee box jump24 Single Arm KB Push Press (12 per side)

SkillTurkish Get Up5,5,5,5,5Work to a heavy set of 5 Unbroken TGU on each side WODE3 minutes for 5 RoundsRow 250 m10 Push Press (95/65)Max Unbroken Free Standing or Wall facing Handstand hold. *score is total time in handstand

Partner WOD3 Rounds for TimePartner A: 30 alt DB Snatch (50/35), 20 Burpee Box Jump (24/20)Partner B: 30 Hang Squat Clean (95/65), 20 T2B400m Run Partners will switch couplets after completing the run together. A round is not complete until both partners have done both couplets.