Happy Valentines Day – Partner WOD – 18:00 AMRAP 20 Slamballs (30/20) 20 Ab Mat Sit up – chest pass w/SB 20 SB wall shots 20 Burpee (partner holds both SB) 20 M SB toss 200 M Run with SB and holding killer rope together *one work/one rest except Ab Mat, Toss and run  Read more

A. Work up to WOD Deadlift Weight or heavy for day B. For Time: 1000 Meter Row 20 Deadlift (M:245/225/185, W: 165/155/135) 50 WallBalls 20 Deadlift (M:245/225/185, W: 165/155/135) 500 RowRead more

A. Strength – 5 rounds – P Press + P. Jerk + Split Jerk For Time: 20 Box Overs (24/20) 40 T2B 20 Box Overs (24/20) 40 Push Press (95/65) 20 Box Overs (24/20) 40 Cal Row 20 Box Overs (24/20)Read more

In 30:00 score a max Total Points: Deadlift Weight (each lb = 1 pt) Bench Press Weight (ea lb= 1 pt) 200 Meter Sprints (ea= 5 Pts) 25 Meter Sled Push (ea=2 pts) Rope Climb (ea= 3 pts) *athletes choice: moves/rest/order/etc * ex: 300 dead + 200 BP + 10 run (50) + 10 rope (30)= 580 ptsRead more

A. Strength – Front Squat 5 – 5 – 5 B. 4:00 AMRAP 2 Muscle Up (mod- 4 RR+ 4 RD) 8 Goblet Squats (24/16) 1:00 REST 4:00 AMRAP 4 HSPU 6 KB Swings 2:00 REST 8:00 AMRAP 2 Muscle Up (Mod-4 Ring Row+4 Ring Dip) 4 HSPU 6 KB Swings 8 Goblet Squats 1:00 REST C. 4:00 TGURead more