Solo:
OUtside WU
CFWU x 2 Strict pull ups
Group:
Speed ladder
Rope walk ups x 10/Rope Climb x 3

TGU + 3 Windmill Press (=1 rep)
3L/3R x 5
*try different objects: Kettlebells, dumbbells, bars, small women and children

4 RFT:
15 burpees
50′ walking overhead lunge left arm
50′ walking overhead lunge right arm

Continued Levels Testing:

Solo:
Outside WU
CFWU x 2 with strict pull ups
Group:
over/under hurdles x 50′ x2 L/R
plate drag x 50′ x2 fwd/bck

L Sit (hang or dip) for max time x 10
Partner Hand Stand holds/Solo handstand holds for max time x 10
2000m row for time
Max double unders in 2 minutes

Spencer training for the games.

PR points: 500m row + 800m run for time

Solo WU:
Outside WU
CFWU x1 with strict pull ups
Group WU:
over/under hurdles 50′left/right
Speed ladder
Wheelbarrow 50′ x 3
pigs on ice skates 25′ left 25′ right
20 hollow rocks
KB swing practice

“Helen”
3 rft:
400m run
21 KB swings
12 pull ups

Solo WU:
Outside WU
CFWU x 1 with strict pull ups
Group WU:
over/under hurdles 50′ left/right x2
Bear Crawl 50′ fwd/bckd x2
Burg WU
STE

Hang Squat Clean – focus is on proper stance, grip and positions
Each rep should start from the low hang (just above the knee). Ensure that the bar travels up the thigh all the way to the pockets before initiating the jump.
3 x 5 (heavy enough to make you work for it, but light enough to be successful)

Tabata:
KB swing 55/35
Wall Ball 20/14
DB clean and press (alternate arms each set for total of 4 left 4 right) 40/25

Thea locking out over head.

Outside warm up
CFWU x 1 with strict pull ups
10 Rope walk up/down
5 inch worms fwd/bck
1 OHS plus 5 sots press * 5
(15 min)

Press + Push Press (Say that 5xfast)
Start at a moderate weight, roughly 75% of 1RM. Press as many reps as possible until you are unable to lock the bar out. Then perform 3 push presses, lowering the bar as slowly as possible each rep. 4 sets.
(20 min)

Grab a partner.
With a continuously running clock, A will drag a tire 100 feet, then pick it up and carry it back to the starting point. B will do as many burpees as possible. After 1 minute, take a 15 second break, leave the tire where it is, and record number of burpees and number of tire trips. Switch roles and go again until each partner has completed each role 5 times. At the end, divide number of burpees by number of COMPLETE tire trips. Lowest score wins!
(10 min)

make up Feb 12 WOD

“Gruesome Twosome”

2 RFT:
30 SDHP
30 Box Jumps
30 Pull ups
30 Wall Ball
30 Ring Dips
30 Lunges

5 RFT:

10 Thrusters 95#/65#
15 burpees
30 sit ups/hollow rocks (alternate each round)

3 Rounds timed individually:

500m row
800m run

*rest as need between rounds

8 rounds for max reps of:

45 sec deadlift 225#/135
15 sec rest
45 sec Wall Ball 20#/14#
15 sec rest