WODS: February 2023

28 Feb Wod: Brendans bday wod

100/80 xCAL Bike
80 x Wall Ball (20/14) 10/9'
60 x Situp [ghd]
30 x ring muscle up
60 x Sit-up
80 x Wall Ball (20/14)
100/80 x cal row 

*30 minute cap*

27 Feb Wod:
5 minute amrap:
10 x deadlift (225/155)
10 x box step up (2x50/35)
Rest 2:00 then:
5 minute amrap:
50 x double under
:30 hs hold against wall

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

23.2B:

Immediately following 23.2A, athletes will have 5 minutes to establish:

1-rep-max thruster (from the floor)

23 Feb wod:
"Lauren's bday wod"
1 mile Run "buy in"
Rest 2:00

then:

10 rounds:
100' shuttle sprint
50' walking lunge
6 x Strict Pull up

*25' increments*

*18 minute CAP *

22 Feb Wod:
"Brittanys Bday Wod"
3 Rounds:

15 x Overhead Squat (115/85)

15x Bar Facing Burpee

15 x Handstand Push Up [Strict]

* 9 minute cap*

20 February Wod:
“Reagans bday wod”
30 minute Emom:
Min 1: 70 x double under
Min 2: 20 x kb swing (24/16kg)
Min 3: 20 x box jumps (24/20)
Min 4: 15 x chest to bar pull up
Min 5: 7 x wall walks
Min 6: rest

Complete as many reps as possible in 14 minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

? 14-lb ball to 9-ft target, 95-lb cleans
? 20-lb ball to 10-ft target, 135-lb cleans 

16 FEB WOD

10 minute AMRAP:

3 x Strict pull up

6 x KB Swing (32/24 kg)

3 x Strict Dip

15 Feb Wod:
For Time:

40/32 × CAL Bike

THEN:

5 Rounds:

15 x deadlift (135/95)

15 x Push Up

40/32 x CAL Bike

* 12 minute CAP *

14 Feb Wod: Love Wod

"Fill Your heart w/ Love and Do:"

200 x double under

60 X Wall Ball (20/14)

50 X Toes to bar 

40 & Box Jump (24/20)

100 x Double Under

30 X Wall Ball (20/14)

25 X Toes to Bar

20 x Box jump (24/20)

* 14 minute cap*

13 Feb Wod:
Zoey’s Bday wod!

10 rounds
3 x clean and jerk (135/95)
3 x snatch (135/95)
3 x bar muscle up

12 minute cap

10 minute AMRAP

5x Wall walk

20X KB Swing (24/16 kg)

5 x wall walk

20 x toes to bar

8 FEB Wod:

For Time:

1-2-3-4-5-6-5-4-3-2-1

Burpee Chest to Bar

DEVILS PRESS (2x 50/35)

* 12 Minute Cap*

15 Minute AMRAP:

15 x Box Jump (24/20) (step down)

10 x Hand stand Push up

5 x Squat Snatch (155/105)

6 Feb Wod:
5 minute amrap:
5 x clean (115/85)
5 x bar facing burpee
Rest 1 minute
5 minute amrap
5 x front squat (115/85)
5 x bar facing burpee

12 minute AMRAP:

Accumulate1:00 HANDSTAND HOld

100' Lunge (2x50/35)

* HS hold is cumulative *

*lunge any style*