FEBRUARY 3
CONTROL+ALT+DELETE
Front Rack Lunges for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
* 4 reps each leg
* Build in weight to technical failure
* Rest 2-3 minutes between sets
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AMRAP 12:
8 Alternating Dumbbell Snatches
6 Toes to Bar
4 Double Dumbbell Box Step-ups
Dumbbells: (50/35)'s
Box: (20")
FEBRUARY 4
PICK YOUR PATH | ALL TRACKS
For Time:
4,800/4,000 Meter Bike
2,000/1,800 Meter Row
100 Shuttle Runs
Performed As:
2 Minutes On
1 Minute Off
*Athletes can choose to start at any station and move on to any station
*Athletes have to complete a station in full before moving forward
Time Cap: 42 Minutes
FEBRUARY 5
BREAKING NEWS
Power Clean for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets
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5 Rounds:
30 Double Unders
10 Unbroken Power Cleans (115/85)*
Directly Into....
5 Rounds:
30 Double Unders
10 Burpees
[Every Power Clean Break]:
10 Second Penalty
Time Cap: 18 Minutes
FEBRUARY 6
MAGIC 8 BALL
For Time:
100/80 Cal Bike
80 AbMat Sit-ups
50/40 Cal Bike
40 AbMat Sit-ups
400 Meter Farmers Carry
20 AbMat Sit-ups
Dumbbells: (50/35)'s
Time Cap: 35 Minutes
FEBRUARY 7
FRAN | BENCHMARK
Thruster for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
* Build In Weight To Technical Failure
* Rest 2-3 Minutes Between Sets
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21-15-9 reps for time of:
Thruster (95/65)
Pull-ups
REPEAT FROM 2/19/24
FEBRUARY 8
COMMUNITY WOD
FEBRUARY 9
THE DINGHY
8 Rounds:
250/225 Meter Row
200 Meter Run
Rest 1 Minute Between Rounds
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SUNDAY RUNDAY
Beginner: Run 2 Miles
Intermediate: Run 2.5 Miles (5K)
Score: Completed
Target Stimulus: Zone 2 [RPE 2-4]