• 2min kettlebell squat hold – find the tight corners of your hips and heel cords and work ‘em out
• Row 1min at L1
• 10 air squats
• 10 light KBS
• 50 singles (jumping the rope once )
• 10 abmat situps
• Row 1min @ ~L3

Then…10mins of pistol skill practice then…

WOD

3 sets @ L3 of:

:30 secs kbs 55/35
rest 1min

:30 secs row
rest 1min

:30 secs single jump rope work
rest 1min

:30 secs abmat situps
rest 1 min

Post average number of reps per exercise per round. Remember to keep your output at a LEVEL 3!

• Jog 200m
• 2 mins shoulder mob per arm
• 10 empty bar shoulder press
• 10 empty bar push press
• 5 push jerk

Let’s review the shoulder to overhead movements and then get straight into the workout!

WOD  All @L4
After each set of pressing (shoulder press, push press and push jerk) and run you will rest 2mins. After your three sets of press and run are done add weight to your bar (during your 2mins of rest) for the next sets of push press and run. After your 3rd set of push press and run rest exactly 2mins adding weight to your bar for the last 3 sets of push jerk and run.  

#1 — 3 sets of:
3 tough shoulder press (65-80% of your 1RM)
run 200m
walk rest 2min 

#2 — 3 sets of:
3 tough push press (65-80% of your 1RM)
run 200m
walk rest 2mins

#3 — 3 sets of:
3 tough push jerk (65-80% of your 1RM)
run 200m
walk rest 2mins

Post total time to comments  

• 2mins per leg of hamstring mob of your choice
• 2 mins per leg of the couch stretch really focus on getting your hips and quads loose and fired up!
• 10 GHD situps
• 5 – 6 count burpees
• 5 empty bar front squats
• 5 empty bar push press
• 5 empty bar thrusters
• 10 empty bar deadlift

Begin loading your bar and get ready to roll into your 8 sets of 2 reps.

WOD

Deadlift 8×2 @ 50-65% rest:45

then…

5 min AMRAP of @ L4.5-5
10 Thrusters (75/55)
5 burpees

We’ll give you 10 mins to warmup on your own. Be sure to get your shoulders, triceps, chesticels, hips, hammies and more loose to be ready for 10mins of muscle up skill practice.

Then the WOD is

3 events!
Event #1) 3 attempts for total distance of backward dball toss (40/20#)
Event #2) Max seconds Lsit hold in 3 attempts
Event #3) With time remaining fond your max height box jump!

Post results from each event to comments like so: event 1=22′, event 2=80, event 3=56″

• Jog 200m
• 2mins per arm shoulder mob
• 10 kip swings
• 5 wall ball shots with a lighter ball than you’ll use for the wod
• Jog 200m
• 5 empty bar shoulder press
• 5 empty bar push press

Then warm up your push press and get to work!

WOD

Push Press 5 sets of  3 reps 65-80% of your 1RM

then…
12 min AMRAP
Run 400m
10 TtoB
5 Wall ball shots (20/14)

Each 400m run counts as 1 rep so there are 16 reps per round.

Post total reps to comments.

• 3 mins per leg improving your jumps for all movements - stretch begins at 3:08 and ends ~ @ 3:28
• BTW here’s a GREAT video to help ladies who have problem with urinary control and double unders !
• 10 double under attempts
• 2mins per leg releasing your hip stiffness the one stretch we’re looking for beings at the :30 mark and ends ~@ 1:20
• 10 more double under attempts

then… 

10 mins of pistol and Handstand practice

Happy Valentine’s Day yall!

WOD

5 sets of:
6 hspu
12 pistols
24 DU’s or 96 singles
rest 2

Post total time and fastest and slowest rounds

• 2 mins kettlebell hold
• 2mins perfect OHS stretch with bands
• 10 kettlebell deadlift high-pull lighter weight – high pull should be explosive
• 20 walking lunges (10 per leg)
• 10 GHD situps
• 10 shoulder pass with PVC pipe
• 10 OHS with PVC pipe

Now it’s time to warmup your OHS and get some quality reps in.

WOD

OHS 3 sets of 3-5 reps — stay within the 60-80% of your 1RM range

7min AMRAP
15 abmat situps
10 goblet squats (55/35)
5 ring dips

Post total reps to comments. Each round is 30 reps.

Today you’ll have 15mins on your own to get loose and ready for today’s TESTER!

WOD

Men use 60# bag, ladies 30# (each of the individual bags is 15#)

Run 200m w/sandbag
20 box jump (20/20)
20 pullups
Run 200m w/sandbag
15 box jumps
15 pullups
Run 200m w/sandbag
10 box jumps
10 pullups