WODS: February 2019

"Death By" 10 meter Sprint
Min 1 - 10m
Min 2 - 20m
Min 3 - 30m
Until you can't complete under 1 minute

Then

7 MIN AMRAP:
5 x Strict Pull Up
10 x Box Jump (24/20)
15 x Goblet Squat (24/16kg)

Brian is leaving Nashville and moving to Florida. While it's always sad to see a member leave, Brian has decided he wants to leave Tennessee better than he found it. For every burpee completed in today's WOD, he is going to donate 5 cents, up to $500 (That's 10,000 Burpees between both locations). Make sure and post your score today on the whiteboard! If you'd like to contribute towards his effort, you can either transfer money to his venmo account @brian-mccaman or donate directly to St. Jude through this link

20 MIN EMOM:
1 x Squat Clean & Split Jerk

Then

7 MIN AMRAP:
Burpee (to 6" target)

75 x Wall Ball (20/14)
75 x Pull Up
*6 MIN CAP*

At 7:00
50 x Ring Dip
50 x Deadlift (185/125)
*5 MIN CAP*

At 13:00
25 x Push Jerk (135/95)
25 x Toes 2 Bar
*4 MIN CAP*

At 18:00
10 x Thruster (135/95)
10 x Bar Muscle Up
*3 MIN CAP*

*Post score for each*

10 MIN AMRAP:
40 x Double Under
6 x Power Clean (135/95)
8 x Bar Facing Burpee

10 MIN AMRAP:
30 x Air Squat
20 x KB Swing (32/24kg)
30 x Push Up

5 Rounds:
15 x Burpee Deadlift (185/125)
30 x AbMat Sit Up (PVC, Butterfly)
*15 MIN CAP*

20 MIN AMRAP:
30 x Pull Up
30 x Push Jerk (95/65)
30 x Handstand Push Up
30 x Clean (95/65)
30 x Ring Dip
30 x Snatch (95/65)

21-15-9
Wall Ball (20/14) to 12/11ft
Box Jump Over (24/20)
Toes 2 Bar
*9 MIN CAP*

Congrats to Andrew and Paige on the birth of Everette Clifton Broadway who was born on 2/6/2019

12 MIN AMRAP:
40 x Double Under
15 x Overhead Squat (95/65)
15 x Bar Facing Burpee

10 MIN AMRAP:
15 x KB Swing
15 x Goblet Squat
15 x Toes 2 Bar
Rx: (24/16kg)   [32/24kg]
Immediately into:
7 Minutes to establish 1-Rep-Max Squat Clean

*Fill your heart with love and do:

3 Rounds:
15 x Hang Snatch (115/85)
15 x Bar Facing Burpee
*Rest 2 Minutes*
*15 MIN CAP*

100 x Double Under
40 x Ring Row (45 Degrees)
40 x Wall Ball (20/14) to 10ft
40 x Deadlift (155/105)
40 x Wall Ball (20/14) to 10ft
40 x Ring Row (45 Degrees)
100 x Double Under
*13 MIN CAP*

15 MIN AMRAP:
21 x Push Press (95/65)
21 x Pull Up
21 x Box Jump (24/20)
21 x Front Rack Lunge (95/65)

100ft Handstand Walk Buy-In
Then
26 Rounds:
1 x Ring Muscle Up
2 x Clean
3 x Front Squat 
Then
100ft Handstand Walk Buy-Out
*22 MIN CAP*
Rx: (185/125)   [225/155]
*Scale MU with 1:1 C2B & Ring Dip*
*Scale HS Walk with 2:00 HS Hold*

12 MIN AMRAP:
20 x Deadlift
20 x Wall Ball (20/14) to 12/11ft
20 x Bar Facing Burpee

Men: 135/185/225/275/315
Women: 95/125/155/185/205

5 Rounds:
60 x Double Under
15 x Push Jerk (95/65)   [115/85]
20 x Box Jump (24/20)   [30/24]
*10 MIN CAP*

3 Rounds:
30 x Plate Ground to Overhead (45/25)
400m Run (45/25)
*12 MIN CAP*

*If weather is bad, 30 x Box Step Over (24/20) with (45/25)*

"Angie"
100 x Pull Up
100 x Push Up
100 x Sit Up
100 x Air Squat
*20 MIN CAP*

20 MIN AMRAP:
2 x Muscle Up
4 x Thruster (135/95)   [165/115]
19 x Bar Facing Burpee
8 x Power Clean (135/95)   [165/115]
6 x HSPU   [Strict]
33 x Double Under
*Run 400 meter every 5 minutes*
*Starts with 400m Run*

22 x Snatch (135/95)   [155/105]
15/10 x Ring Muscle Up
22 x Clean (165/115)   [185/125]
15/10 x Ring Muscle Up
*Sub 1:1 C2B & Rind Dip per Muscle Up*