Lets take our Fitness outside In front of the building- Teams of 2
Wod 1
10 Minute Amrap
7 Slam Balls
7 Squats with your slam ball
run to the cones, run back and tag your partner in

Wod 2-
12 Minutes- ONe partner works at at a time
12 Thrusters 95/65  (no dropping your bar on the concrete) Split how you want
12 Calories on the rower
(think of your strategy for this… does one partner stay on the rower for a few rounds.. do you switch every round….. hhhmmmmm you decide…)

Wod 3- Mash up!!!!
12 minutes as many rounds as possible! one partner working at a time.. do the run together!
7 slam balls
7 squats with your slam ball
7 thrusters 95/65
7 caloires on the rower
Run to the cones together

8 Am Enduracne
1600M Row
1 Mile Run
80 Cal Bike
*Clock starts, complete in whatever order you want to to complete in.

9am- Mobility with Coach Amanda- You know you need to be there…….

10am Partner Chipper wod- Split work how you want
35 Minute Cap
2000 M. row
2 sled push (down to cones and back twice)
100 Slam Balls
2 Sled Push
80 Kb Swings
2 Sled Push
60 Burpees
2 Sled Push
40 Clean and Jerks 135/95
2 Sled Push
20 Front rack lunges
2 Sled push
10 High fives… give you parnter 10 high fives if you finish this wod.

Warm Up
5 rounds
5,10,15
Pulls ups, push ups, squats

Strength-
Back Squats
4 sets of 10—- 70 to 75 percent on all.. go heavier if it feel light at that percent
do at least 3 sets of warm up to work up to your first WORKING set

Wod
2 Man Makers
50 wall balls
4 Man Makers
40 wall balls
6 Man Makers
30 Wall balls
8 Man makers
20 Wall balls
10 Man Makers
10 Wall balls

Warm up-
6×200 run.. gradually speed up on each one
30 OHS single arm with a dumbbell
30 OHS with a pvc piple

Strength
10 Minutes Emom
1 Power cleans
2 Hang power clean
2 Push Jerk

Wod
60 Cal Rower Buy In
Then-
3 Rounds
10 shoulder to over head (185/135) *pick you a weight you wont have to break up too much
40 Double Unders

Then
1 Mile run cash out

Warm up
Run 800M with a med ball
40 Push ups
20 light cleans
20 Light deadlifts
Leave your bar out

Strength is 5 sets of 5 bench press

Wod
12 Rounds For time because we LOVE you and its valentines day!
5 Burpees Over your bar
4 Deadlifts 225/185
3 HandStand Push ups (or 7 Heavy dumbbell presses, strict if possible)
2 Bar muscle ups (or 5 chest to bars or 7 ring rows)
1 Squat clean 225/185

**SAME BAR for your clean and deadlift… Pick a weight that is heavy for you to squat clean once….