FEBRUARY 10

STUD FINDER

3 Front Squats + 1 Push Press

-Build to moderate heavy
-Take barbell from the floor

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5 Rounds For Time:
9 Front Squats
50 Meter Farmers Carry
9 Push Press
50 Meter Farmers Carry

Barbell: (135/95)
Dumbbells: (50/35)'s

Time Cap: 18 Minutes

FEBRUARY 11

MOUNT ST. HELENS

For Time:
3 Rounds
12 Bar Muscle Ups
21 Kettlebell Swings (53/35)
1,200/1,000 Meter Bike

Time Cap: 18 Minutes

FEBRUARY 12

QUADRUPLET

4 Rounds x AMRAP 4:
27/21 Calorie Row
15 Box Jumps (24"/20")
12 Alternating Dumbbell Hang Squat Cleans

Dumbbell: (50/35)

* Rest 4 Minutes Between Rounds
* Pick-up Where You Left Off

FEBRUARY 13

MUFASA

On the Minute x10
3 Power Snatches

* Tap and go
* Build in load

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On the Minute x 10:
3 Power Snatches (115/85)
Max Bar-Facing Burpees

FEBRUARY 14

THREE POINTER

Bench Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps

* Build In Weight To Technical Failure
* Aim for ~83-90% of 1RM
* Rest 2-3 Minutes Between Sets

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5 Rounds For Total Reps:
Minute 1: Barbell Floor Press (135/95)
Minute 2: Bike Calories
Minute 3: Toes to Bar
Minute 4: Rest

FEBRUARY 15

COMMUNITY WOD

FEBRUARY 16

WINGIN' IT

5 Rounds:
30 AbMat Sit-ups
15 Shuttle Runs (10-Meters)
15 Kettlebell Swings (70/53)

KG | (32/24)

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SUNDAY RUNDAY

Beginner: Run 2.5 Miles
Intermediate: Run 3 Miles (5K)

Score: Completed
Target Stimulus: Zone 2 [RPE 2-4]