Announcements
Happy Valentines Day!
Bring your cards in to exchange at the 8am WOD. I’ll take some chocolates and a cup of coffee if you needed ideas.
Warmup
1000m partner row
Resting partner holds plank
2 rounds of
15 air squats
10 push-ups
5 pull-ups
Mobility
Lax ball or barbell smash
Individual mobility based on strength
Strength
Make up a strength you missed this week;
Monday: Front squat – 3.3 cluster; find a heavy weight
Tuesday: Push press – 8 min EMOM; 3@60-70% off rack
Wednesday: 500m row, x5 w/2:30 rest between
*looking to shave a second off average from last time
Thursday: Complex – 1 snatch + 1 hang snatch + 1 OHS
Friday: OHS – find a heavy 3 all controlled reps (32X1 tempo)
Saturday – 5 rounds
3-5 strict pull-ups
5-10 high box jumps
*step down
1:00 plank hold
WOD
“Candy Hearts”
3:00 AMRAP
30/25 cals on a rower
Max T2B
Rest 3:00
3:00 AMRAP
30/25 cals on a rower
Max KBS (70/53#)(53/35#)
3:00 AMRAP
30/25 cals on a rower
Max burpee box jump overs (20/16”)
Challenge
Partner Med ball burpee challenge.
