Warm up
3 Rounds
20 pass thoughs
1 wall walk
15 air squats

Up Side down test
Take 5 minutes to “max” on whatever you have been working on the past month.
-max distance handstand walk
-max weight strict press if you havent been going up side down
-max wall walks in 3 minutes
-max hand stand push in one set (you’ll probably only get 1 or 2 shots at this)
-whatever you have been working on we will help you pick what to do for this portion of the workout.

Wod
AMRAP 15 Minutes
30 Double Unders
15 Air Squats
10 KB Swings 53/35lbs

Scaling:
Double Unders: Each set should be :30 or less or scale to singles
Squats: ensure athletes are reaching full depth. For those who toe the line, squat to a wall ball or box
KB Swings: 1 set each round

Extra-
6 Rounds
45 seconds on
15 seconds off
Max cals on a machine

Warm up!
2 rounds
5 Clean high pulls
5 hang power cleans
5 Squat cleans
5 jerks
5 pull ups

Warm up

AMRAP 5 Minutes
10 Medball Cleans
7 Barbell Push Presses
10/7 Calorie Machine
Don’t put your wall balls away we will need them after the strength

We will let you warm up a little but the first two rounds of this will serve as a warm up as well.

On a 23 Minute Clock:
Every 2:00 for 8:00
7 Hang Power Cleans AHAP

Every 2:00 for 6:00
5 Hang Power Cleans AHAP

Every 2:00 for 4:00
3 Hang Power Cleans
In the remaining time, find a 1RM Hang Power Clean

Little 7 minutes of fun after the strength
Every minute for 7 minutes
20 unbroken wall balls (scale accordingly) If you fail to go unbroken take the next minute off. Score is total reps

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.