WEDNESDAY
“Utility Player”

Skill: Death by Rope Climbs
1 in Min 1
2 in Min 2...keep adding 1 climb until you cannot complete that # within the min
If you finish before the 5th minute, continue by subtracting 1 climb/min going back down to 1

WOD
3 Rounds:
27 DB Lunges (Farmer Carry) 35/25 FB: 50/35
21 DB Front Squats
15 Alternating DB Snatches
9 Renegade Rows

Why I love my job. “Stories of the box”
Episode 1: The Red Hawk Squawk

Since it’s Valentine’s Day, I was asked to play Adel during the noon class. The next thing you hear over the radio is..... Hello, it’s me.
Then from the back of the room, little 97lb Erica yells out, “can you play some fuckin angry music up in this place.”

I so love my job :)

TUESDAY
“Be My Valentine”

Strength:
12 Min EMOM:
Even: 3-5 Strict Pullups FB: Strict C2B
Odd: 3-5 Strict Ring Dips FB: 1-2 Strict Ring MUs

Partner WOD; one person working at a time; alternate partners whenever; must go in order
60 Clean & Jerks 115/75 FB: 135/95
80 Toes-2-Bar
60 KB Snatches 44/26 FB: 53/35
80 Double KB Shoulder-2-OH FB: HSPU
Finish with 300 Double Unders

MONDAY
“Double Down”

Strength: Back Squat 5 x 5 @ 70-75%
Metcon

“Annie”
50-40-30-20-10
Double Unders
Sit-ups
(12 min Cap)

5 Min Rest

“2013 Regionals Event 5”
21-15-9
Deadlift 185/135 FB: 275/185
Games Box Jumps 24/20” FB: 30/24”

FRIDAY
Everybody’s Working for the Weekend”

Strength: 5 Sets:
6 Push Press + 3 Push Jerks
(Build in weight each set)

WOD
15 Min AMRAP

Start with 30 Toes-2 Bar FB: 15/10 Muscle-ups
Then with remaining time,
9 Renegade Rows 30/20 FB: 40/30
15 Over the Box Jumps 24/20
21 Wall Balls 20/14

THURSDAY
“Time Crunch”

Technique: 8 Min EMOM
6 Burpees over the Bar + 2 Squat Cleans @ 70%

WOD
At 0:00...
3 Rounds:
10 Hang Power Snatch 95/65
10 Front Squats

At 4:00...
3 Rounds:
8 Power Cleans 95/65
16 KB Swings 53/35 FB: 70/53

At 8:00...
3 Rounds:
10 Pullups FB: C2B
10 Burpees

At 12:00...
30 Alternating DB Snatch 35/25 FB: 40+/30+

(If you finish the 3 rounds before the 4 min interval, rest until designated time. If you do not finish, immediately move into next part at the designated time)