We did this wod a year ago on February 24th before the lock downs. A lot sure has changed in a year.

Wod 1

12 Minutes
10 cleans 155/95
10 burpees
200 M farmer carry.. 50/35 pound dumbbells you can switch the dumbbells between partners but you CAN NOT each carry 1

Wod 2
10 Minutes split how you want how many rounds can you get
50 Kb swings
30 pull ups —

wod 3
6 minutes of Man Makers.

8am Endurance
How every you choose with a partner, and only one working at a time
Finish 3 miles of running and 5k of rowing
Shorter interval will make for faster times, Usually…..

Hero wod at 9am and 10am
“Nate“
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 70/50

In honor of U.S. Navy Chief Special Warfare Operator (SEAL) Nate Hardy, who was killed Sunday, Feb. 4, 2008, during combat operations in Iraq.Nate is survived by his wife, Mindi; and his infant son, Parker.

Warm up
20 Plank Transitions see video at bottom of page
100m run
16 DB Clean and Jerks (1 DB all the way to the ground each rep)
100 m run
16 Push Ups
100m run
6 Wall Climbs

If you are not going upside down there is an option for that.
Every 2 Minutes for 10 Minutes
1 Smooth Set of Deficit Kipping HSPU
or 4 Handstand Push Up Negatives
OR NON UPSIDE DOWN VERSION

Every 2 Minutes for 2 minutes
4 reps of tempo strict press (1 second up, 1 second pause, 3 seconds down)
This is going to be be tough

Wod
AMRAP 16 Minutes
24 Double Unders
8 Double DB Power Cleans 50/35s
24 Double Unders
8 HSPU

Target score 8 rounds plus
Scaling
Double Unders: Should not exceed :30 at any point or the amount per set should be reduced or modified to singles.

DB Power Cleans: Unbroken sets are the goal, scale the weight before the reps. Barbell: 105/70lbs.

HSPU: 2 sets or less the entire workout, or modify to DB push press or push ups.

Warm up
15 Fast Burpees, then:
3 Rounds*
10 Step Ups (w/ DB in round 4)
8 Kip Swings (kipping pull ups on R3-4)
6 Power Position Squat Cleans + Split Jerk with a Pause in the catch of the jerk* *Start with an empty bar and add weight for rounds 2-3

You will have time to get some weight on your bar for c+j
30 minute STRICT cap on entire wod. Do

3 Rounds
8 Single DB Step Ups
4 Chest to Bar Pull Ups
8 Single DB Step Ups
4 Chest to Bar Pull Ups
8 Single DB Step Ups
4 Chest to Bar Pull Ups
2 Squat Clean and Split Jerks 75-85%
Rest 2:00 between rounds

After the 3rd set of C&Js athletes rest 3:00 and then move onto the next 3 rounds.3 Rounds
12 Single DB Step Ups
5 Chest to Bar Pull Ups
1 Squat Clean and Split Jerk 85%+
Rest 2:00
Box/DBs: 24/20”, 50/35lbs

Scaling
DB step ups are meant to be one set every time.
Chest to bar should be 1 set in the first half, and 1-2 sets in the second half. Scale to chin over bar or assisted strict pull ups before reducing reps.
***30 Minute cap

Warm up
3 Rounds
10 Air squats
200m run
10 Sampson stretch steps

*time to warm up for back squats

Strength
10 Minute EMOM
(1 rep) of 1 and 1/2 back squat
Rep is all the way down, back to just above parallel, back down then all the way up. Its not a bounce out of the bottom, its a controlled movement the whole time

Wod
AMRAP 1:30 x 4
18 Alt. DB Snatches 50/35lbs
Max Rep Burpee Box step Overs 24/20″ (both feet hit the box)
Rest 1:30
start over each round

Extra Outside
until 3000m row is finished

1:00 @ 22-26spm

1:00 @ 26-30spm

0:30 @ open spm
Rest :30