9 - 15 February

Sunday:
[WU]  EMOM 1 "Cindy" 5 Mins
then on top of min:
2 "Cindy's" for time:
Time:  1:59rx
[1]  "Amanda"
9-7-5
- Muscle Ups (9=5+4; 7=4+3; 5=3+2)
- Snatch (squat) 135lbs (1 rep at a time)
Time:  7:37rx
[2]  *Strength
5-5-5-5-5
- Snatch Grip Deadlifts
Weights:  205-225-245-265-275
- Strict Press
Weight:  95-95-115-125-135
[3]  *Speed Work
10-10-10-10-10
- Banded Jumping Squats w/Barbell (Red Band)
- GHD Situps

Monday:
[1]  Chiropractor

Tuesday:
[1]  Rest Recovery

Wednesday:
[1]  USAF Exercise.  Too much work/stress.  No time to WOD.

Thursday:
[1]  USAF Exercise.  Too much work/stress.  No time to WOD.

Friday:
[1]   *In groups of two (Find Your Valentine!)
14 Min AMRAP
12 Wallballs
10 Pushups
8 Knees To Elbows
6 Burpees
4 Deadlifts @ 275/155
*Partners alternate each movement.  (P1 = wallballs, then P2 = pushups, then P3 = KTE...etc)
Score:  6+37rx
[2]  10mins EMOM
5 Pullups
+1 Bar Muscle UP
10 Pushups
15 Airsquats
Complete.
[3]  Coaching
[4]  *In groups of two (Find Your Valentine!)
14 Min AMRAP
12 Wallballs
10 Pushups
8 Knees To Elbows
6 Burpees
4 Deadlifts @ 275/155
*Partners alternate each movement.  (P1 = wallballs, then P2 = pushups, then P3 = KTE...etc)
Score:  6+12

Saturday:
[1]  For Time:
10-8-6-4-2
- 155lb OH Lunges
- Muscle Ups
- 30" Box Jumps
Time:  13:19rx
~ 3 min rest ~
[2]  2x25 GHD Situps

10 Min EMOM

5 Pull Ups

1 Bar Muscle Up

10 Push Ups

15 Squats

When the clock hits 10 Min

10 Min AMRAP

3 Muscle Ups (attempt unbroken)

6 HSPU (strict if you can)

16 Min EMOM

Min 1, 2, 3 – 7 Thrusters 95/65

Min 4, 5, 6 – 7 Thrusters 115/75

Min 7, 8, 9 – 7 Thrusters 135/85

Min 10, 11, 12 – 7 Thrusters 145/95

Min 13, 14, 15 – 14 Thrusters 95/65

Min 16 – AMRAP Thrusters 95/65

For time:
40 Wall Ball Shots (30/20 lbs)
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots
15 Chest-to-Bar Pull-Ups
20 Wall Ball Shots
10 Chest-to-Bar Pull-Ups
10 Wall Ball Shots
5 Chest-to-Bar Pull-Ups

For Time:
Reps 10 to 1
UB 30lb Wallballs
UB 70lb KB Swings

C.
Complete as many round and reps as possible in 7 minutes of:
1 Muscle-Up
1 Squat Snatch (155/105 lbs)
2 Muscle-Ups
2 Squat Snatches
3 Muscle-Ups
3 Squat Snatches
. . . and so on up the ladder.
Rest exactly 5 minutes, and then…
D.
Complete as many rounds and reps as possible in 7 minutes of:
Row 250 Meters
15 Handstand Push-Ups
60 Double-Unders
(Count every 10 meters on the erg as 1 rep…so each round equals 100 reps for scoring purposes.)


10-9-8-7-6-5-4-3-2-1
Clean & Jerk.  Start 135lbs, add 10lbs each round
100-200-300....1000m
Row for meters alternating with C&Js