Workout of the Day – Page 107

WOD Monday February 14th

1 . Every 2.5 minutes For 9 Sets: Sets 1, 2, 3: Front squat × 6 repsSets 4,5,6: Back squat x 3 repsSets 7, 8, 9: Back rack lunges x 6 reps *Go up in weight from last week 2 . For Time: 400 Meter Row 40 Pull ups 400 Meter Run

WOD Friday February 11th

Warm up: Back Extensions, Sit ups, Good Mornings, Push ups 1 . 5 Sets of 3 Reps: Deadlifts 2 . 5 Sets of 3 Reps: Bench Press 3. As Many Rounds As Possible in 12 Minutes: 3 Ground to Overhead 6 Burpee Pull ups 12 Lateral Barbell Jumps

WOD Thursday February 10th

Warm up: Planks, sit ups, handstand work 1 . For 4 Sets: 1 unbroken of Handstand Push ups 2 Min bike between each set 2 . 4 Rounds For Time: 14 Glute Ham Sit Ups 14 Dumbbell Thrusters 7 Toes to Bar 7 Devil Presses

WOD Wednesday February 9th

Warm up: Empty bar snatch work 20 Rounds For Time: 100 Meter Row 2 Snatches 3 Overhead Squats 6 Box Jump overs

WOD Tuesday February 8th

Warm up: Empty bar jerk work 1 . For 5 Sets: 5 Jerks 2 . 4 Rounds For Time: 16 Pull ups 8 Hang Power Cleans

WOD Monday February 7th

1 . Every 2.5 minutes For 9 Sets: Sets 1, 2, 3: Front squat × 6 repsSets 4,5,6: Back squat x 3 repsSets 7, 8, 9: Back rack lunges x 6 reps *Go up in weight from last week 2 . For Time: 100 Push ups 100 Sit ups 100 Double Unders

WOD Friday February 4th

Warm up: Back Extensions, Sit ups, Good Mornings, Push ups 1 . 5 Sets of 4 Reps: Deadlifts 2 . 5 Sets of 4 Reps: Bench Press 3. 3 Rounds For Time: 200 Meter Row 10 Toes to Bar 5 Thrusters

WOD Thursday February 3rd

Warm up: Planks, sit ups, handstand work 1 . For 5 Sets: 1 unbroken of Handstand Push ups 2 Min bike between each set 2 . As Many Rounds as Possible in 7 Minutes: 21 Mountain Climbers 7 Kettlebell Jumps 7 Sumo Deadlift High Pulls 7 Kettlebell Swings

WOD Wednesday February 2nd

Warm up: empty bar snatch stuff, ring rows, air squats, sit ups For Time: 1, 2, 3, 4, 5 Rope Climb 2, 4, 6, 8, 10 Power Snatches 4, 8, 12, 16, 20 Pull ups 8, 16, 24, 32, 40 Wall balls

WOD Tuesday February 1st

Today Havoc is 13 Years Old! Warm up: handstand hold, push ups, bench dips, bench sit ups 1 . Find a Max : push press 2 . “13 Years” 13 Rounds For Time: 1 Power Clean 3 Seated Box Jumps