Saturday 23rd February 2019 Opens WOD 19.1

Friday 22nd February 2019 For time: Run 800m 15 Front squats (60/40) Row 500m 25 Pull ups 50 Push ups 25 KB swings (32/24) Row 500m 15 Front squats Run 800m

Thursday 21st February 2019 Strength – Deadlift 3-3-3-3 Conditions – 10 Min AMRAP Buy In – Run a circuit of the train tracks Then with remaining time: 10 DB Snatch 22.5/15 (5 each side) 5 Goblet Squats 5 Toes to Bar

Wednesday 20th February 2019 Strength – Clean and Jerk 2-2-2-2-2 @ 80% Note: These should feel heavy but no misses across all sets. Conditioning – 3 Rounds for time: 50 Double Unders 10 Snatch 50/35

Tuesday 19th February 2019 Strength – Front Squat 1RM Conditioning – 7 Min AMRAP 7 Box Jumps 7 Burpees 7 KBS 32/24

Monday 18th February 2019 Strength – Snatch 2-2-2-2-2 Conditioning – 3 Rounds for time: 30 Unbroken Wall Balls 400m Run

Saturday 16th February 2019 Conditioning – In Pairs: Part a) 0-8 mins 40 Goblet Squats 200m Run (together) 40 Goblet Squats 200m Run (together) Part b) 8-16 mins 30 Toes to Bar 100 DU 100m Suitcase Carry 2 RFT

Friday 15th February 2019 Strength – 3 Alternating Sets 12 Single Arm Strict Press (6L/6R) 4 Strict Pull Ups Conditioning – 10 Min AMRAP 7 DB Clean and Jerk 5 Burpee over bar 1 Clean 100/60 200m Run

Thursday 14th February 2019 – Valentines Day Conditioning – 4 Rounds for reps: Row – Cal Knees to Elbow Box Jumps Clean and Jerk 60/40 Rest Note: 1 min ME at each station. Score is total reps

Wednesday 13th February 2019 Strength – Hang Clean 2-2-2-2-2 Conditioning – 3 Rounds for time 20 Push Ups 15 Overhead Squats 50/35 10 Kettlebell Swings 32/24 5m Handstand Walk