WOD
Warm up
500m row
50 DU
25 squats
300m row
30 DU
15 squats
100m row
10 DU
5 squats

Strength
Front Squat 10 x 2 every 2 min
185#

WOD
30 walking lunges
350 sandbag run
30 walking lunges
350m sandbag run
30 walking lunges

6:56

CF

Warm up
row 1000m

Strength
8 x 2 rep weighted pullups

5@45#
3@55#

WOD
3 rounds
350m row
21 wall balls
12 ring dips

(rx) 12:48

CF
Warm up
3 rounds
20 walking lunges
20 kips
20 hollow rocks

Strength
Push Jerk 5 x 3
2 x 145#
2 x 150#
1 x 155#

WOD
5 rounds
5 press (95#)
5 push press
5 push jerk
500m row

(Rx) 18:30


3/20

Strength
Back Squat 5 x 5
215#

WOD
Double Tabata
KB swings (1.5 pood)
push ups

(Rx) 9/10

CF

WOD #1
5 rounds (30 min cutoff)
21 Turkish getups (45#)
400m run

(Rx) 2 +21

WOD #2
5 rounds
21 abmat situps
30 DU

(Rx) 6:20

CF
Warm up
500m row

WOD
"Sealfit Filthy Fifty" as AMRAP (score is total reps - 1 round is 500 reps)
50 Box jumps (24")
50 pullups
50 KB swings
50 K2E
50 lunges
50 push press (95#)
50 GHD back extensions
50 Wall balls (20#)
50 Burpees
50 DU

(Rx) 580

CF
Warm Up
1000m row
20 shoulder taps
20 kips

WOD
Barbara
5 rounds
20 pullups
30 pushups
40 situps
50 squats
* 3 min rest between rounds

(Rx) 38:38

You always kill me on the DLs Rob, nice work!

CF
Warm up
1000m row easy

2 x 250m all out row

46.2
46.8

Strength
Deadlift 5,4,3,2,1
5@315
4@365
3@385
1@405
1@415 (PR)


WOD
10 to 1 T2B
1 to 10 DL (185#)

(Rx) 6:00

Nice to know I can still beat walker at something, jesus lord he's been killing me lately.

CF
Warm Up
3 rounds
10 pullups
10 push ups
10 situps
10 squats

Strength
5x5 Back Squat
2 x 205
2 x 215
1 x 210

WOD
400m run
21 Back Squat (95#)
400m Run
15 Back Squat
400m Run
9 back squat

(Rx) 7:15

CF
Strength
6 x1 Hang Squat Snatch Complex
1 Hang Squat Snatch
1 Hang Squat Snatch (w/3 sec hold at bottom)
1 Hang Squat Snatch

2 x 95
2 x 105
2 x 115

WOD
"Animal"
150 KB swings (2 pood)

(rx) 11:10


2/28
Strength
Sumo Deadlift
5 x 7
did the last one at 315 can't remember the others


WOD
"Jerry"
1 mile run
2K row
1 mile run

23:10

CF
WOD #1
"Fran"
21-15-9
Thrusters (95#)
pullups

(rx) 6:03

WOD #2
3 rounds
250m row
20 Wall balls
10 push ups

(rx) 8:43


Sat 2/25
WOD
25 min AMRAP of
11 C2B pullups
2 Deadlift (315#)
10 Bar facing burpees

10+5

CF
Warm up
2 rounds
500m row
400m run
30 lunges

Strength
5-4-3-2-1
5@ 275
4@ 325
3@ 365
2@ 385
1@ 405

WOD
Diane
21-15-9
Deadlift (225#)
Hand stand push ups (30" box)

8:43

CF
Warm Up
3 rounds
25 DU
20 lunges
10 kips
15 OHS w/PVC

Strength
Jerk Complex x 7
Squat Jerk
Power Jerk
Split Jerk

2 @ 95
2 @ 105
3 @ 110

WOD
15 min AMRAP
500m row
20 Push ups

6 + 40m

CF
Warm up
350m run
25 burpee pullups

Strength
Back Squat
3-3-3-3-3
215#
215#
225#
225#
225#

WOD #1
5 MU
10 hollowrocks
15 squats

around 7:20

WOD #2
7 min amrap
14 back squats (75#)
14 KB swings (1.5 pood)

(Rx) 5 rounds

CF
Strength
1RM Power Clean
10 @ 95
8 @ 125
6 @ 145
4 @ 165
2 @ 175
1 @ 185
1 @ 190 (PR)

WOD
ladder of
Power Clean (115#)
pullups

9 rounds