WOD

18.1

20 MIN AMRAP

8 T2B

10 DB Clean And jerk 5R/5L

14/12 Cal Row

If you completed 18.1 on Saturday then you will be doing 17.1

10 DB Snatches

15 Burpee Box Jumps

20 DB Snatches

15 Burpee box Jumps

30 DB Snatches

15 Burpee Box Jumps

40 DB Snatches

15 Burpee Box Jumps

50 DB snatches

15 Burpee Box Jumps

20 MIN TIME CAP

WOD

Deadlifts

9x3 @70 %

Strict Press

5x3

Barbell Bent Over Row

3x10

Band Hip Thrusts

3x10-20

GHD Situps

3x10

After Party

if time left

Bike OR Row

5-10 MINS

WOD

18 MIN AMRAP

Row 30 Cals

20 V-ups

10 HSPU

After Party

DB Side bends

3x8-12

Banded Lateral Raises

3x8-12

Happy Birthday Michael W

WOD

7 MIN AMRAP

15 DB Snatches

30 DU

Rest 5 MINS

7 MIN AMRAP

21 cal Row

15 KB Swings

WOD

Bench Press

5x5

Then

3 rounds for time

15 OHS

15 Burpees Over the Bar

Happy Birthday Tran N

Class schedule tomorrow 2/19/18

530 AM

9 AM

10 15 AM Kids class

515 PM Class

WOD

Back Squats

12 MIN Every 2 MINS @ 85 % Or Above

WOD

7 MIN AMRAP

6 Burpees

25 fT DB walking Lunges

9 Burpees

25 FT DB walking Lunge

12 Burpees

25 FT DB Walking Lunge

WOD

Back Squats

12 MIN Every 2 MINS @ 85 % Or Above

WOD

7 MIN AMRAP

6 Burpees

25 fT DB walking Lunges

9 Burpees

25 FT DB walking Lunge

12 Burpees

25 FT DB Walking Lunge

WOD

Build up to heavy Double on the bench press

Then

5 rounds

7 Bench Press

14 Cal assault Bike

Rest 1:1