2-23

-Buy in

5 min.-crawling
-W.O.D. (20 min. 30 on/ 30 off)

1st-Hanging knee tuck or L-sit

2nd- wall sit

3rd-plank

4th-row
-cash out

2-30 sec. sprints

Roll/stretch


2-22

-Buy in(2 rounds)

10-wall squats

20-jumping jacks
-skill/strength(8 min. Emom)

1st-(4-6)- back squats

2nd-20m bear crawl
-W.O.D.(12 min. AMRAP)

40m-farmers carry 53/35

30-air squats

20-ground to overhead 95/65
-cash out

3-arm bars each side

Roll/stretch


2-21

-Buy in(3 rounds)

20-halos 10L+10R

10-push-ups

5-pry squats
-W.O.D. (2 rounds)

3 min. AMRAP 

10-Toes 2 wall

10-swings

3 min. AMRAP 

20-double unders

20-Russian twists

3 min. AMRAP 

Burpees

*1 min. Rest between AMRAP’s*
-cash out

1-1min. Sprint

Roll/stretch


2-20

-Buy in(3 rounds)

5-kang squats

20-jumping  jacks
-skill/strength(10 min. Emom)

1st-(5)-deadlifts

2nd-(2)-rope climbs
-W.O.D.(5 min. AMRAP)

10-deadlifts 185/135

10m-broad jump

10-deadlifts

20m-broad jump

10-deadlifts

30m-broad jump

10-deadlifts

40m-broad jump

* after 5 min. Rest at least 2 min.*

Then 50 cal on the rower for time

-cash out

1min.-bar hang

Roll/stretch


2-20

Yes we are open!


2-17

-Buy in 

5-1 bear complex
-W.O.D.  (“Ryan”)

5 Rounds For Time

7 Muscle-Ups

21 Burpees

*OR*

(“Gi Jane”)

100- burpee pull-ups for time

*Will show scales at the gym*

-cash out

Work on a skill

Roll/stretch


2-16

-Buy in(3 rounds)

10m-bear crawl

10m-inch worm

10m-broad jump
-skill/strength(8 min. Just move)

10-bent over rows 5L+5R

2-Turkish get ups 1L+1R
W.O.D.(8 min. AMRAP)

50-flutter kicks

10-up downs

20m-farmers carry

*at some point row 300m*
-cash out

2-30sec. Sprints

Roll/stretch