Category: WOD

Strength/Skill: EMOM for 10 mins complete a heavy set of 1 power snatch + 1 full snatch + 1 OHS

WOD: 15 min AMRAP
3 HSPU
6 push ups
9 squats

Valentine's Day "Candy Heart" AMRAP
30 mins cycling through the three stations hearts

Skill/Strength: 5x3 bench press (increasing weight for each set of 3)

WOD: 1000m row
90 squats
80 box jumps
70 sit ups
60 plank jacks
50 burpees

Skill/Strength: Goblet Squats
Set 1 - 30 reps
Set 2 - 10 top+10 bottom+10 full (30 reps)
Set 3 - 15 reps with 3 seconds down and 3 seconds up
Set 4 - 10 heavy + 10 moderate + 10 light

WOD: Tabata
Deadlifts (185/135)
Hang Power Cleans (135/95)
Front Squats (115/85)
Push Press (95/65)
*you will complete 4 minutes of each lift working for :20 and getting :10
 secs rest

Skill/Strength: 
4 rounds
5 single arm strict press+5 singles arm push press with 2 sec hold at top
*complete the 10 reps for each arm using a DB or a KB (extra challenge)

WOD: Reuben's No Apologies
9 min AMRAP
Power Cleans (185/125)
Bar Muscle Ups (or double pull ups)
*add one rep of each each round so 1,2,3,4,....
2 min rest
2 min calorie row

Skill/Strength: 3 rounds of 10 bulgarian split squats and 15 GHD sit ups

WOD: 
DT+21 T2B
DT+21 push ups
DT+21 pull ups
DT+21 squats
DT+21 burpees

DT=12 deadlifts, 9 hang power cleans, 6 push jerks (155/105)
If you cannot maintain the rounds of DT bascially unbroken drop down
 in weight!

Skill/Strength: 15 laying DB hamstring curls into 20 DB death marches

WOD: 3 rounds
600m run
2 min rest
400m run
1 min rest
200m
1 min rest

WOD: "Jackie Intervals"
1000m row
50 thrusters (45/35)
30 pull-ups
Rest 3mins
750m row
30 thrusters (95/65)
15 pull ups
Rest 3 min
500m row
10 thrusters (135/95)
10 bar muscle ups
*goal is to be sub 8 mins for each interval

Skill/Strength: 3 rounds of 1 min KB hold (1 in each hand) and 5 strict
toes to bar

WOD:  40-30-20-10
DUs
Deadlifts (95/65)
Wallballs (20/14)

Skill/Strength: 
Suicide Squats ( 4 sets)
Using 60% of your front squat
6 front squats straight into 12 back squats
*rest 2-3 mins between sets

WOD: 5 rounds
10 pull-ups
25 jumping lunges
25 sit-ups
50 russian twists (no weight)