WODS 2/10/25

Monday 2/10

"STRENGTH"

In 15 Minutes Build To Heavy
for the Day Complex:
1 Power Clean +
1 Hang Power Clean +
1 Front Squat

"CONDITIONING"

For Time:
40 Calorie Row
5 Power Cleans (135/95)
REST 1:00
30 Calorie Row
10 Power Cleans (135/95)
REST 1:00
20 Calorie Row
15 Power Cleans (135/95)
REST 1:00
10 Calorie Row
20 Power Cleans (135/95)

Compete: 155/105
Performance: 95/65
Fitness: 75/45 + 20/15/10/5 Calories

Tuesday 2/11

"CONDITIONING"

AMRAP 20 minutes:
50 Double Unders
50 Walking Lunges
40 Double Unders
40 Push-ups
30 Double Unders
30 Burpees
20 Double Unders
20 Toes to Bar
20 Double Unders
20 Toes to Bar
30 Double Unders
30 Burpees
40 Double Unders
40 Push-ups
50 Double Unders
50 Walking Lunges

Compete:
Lunges: 20 Alt. Pistols
Push-ups: 20 HSPU

Performance:
Jump Rope: x2 Singles

Fitness:
Reps: 40/30/20/10/20/30/40
Jump Rope: x1 Singles
Push-ups: Knees
T2B: Hanging Knee Raises
Pike Inchworms / Pike Hold

"FINISHER"

3 Rounds
30 Seconds Weighted Plank
Res 30 Seconds
1 Min Max Alternating V-Ups

Wednesday 2/12

"CONDITIONING"

Teams of 2.  Trade Rounds.

10 Rounds for Time:
500/400m Row

REST 5:00

10 Rounds for Time:
120ft. Dbl. DB/KB Farmer's Carry (53/35)
120ft. Dbl. DB/KB OH Carry

Compete: 70/44
Performance: 44/25
Fitness: 35/15


HYBRID STRENGTH

A) High Hang Snatch
5 sets 3 @ 45-70%

B) Pause Snatch (pause above knee)
2@45%
2@55%
2@65%
3 sets 1 @ 70-80%

C) Frankenstein Front Squat
5 sets 3 

D) 3 rounds for quality
10 DB Bench Press
10 DB Pullovers
20 Russian Twists

Thursday 2/13

"CONDITIONING"

Every Minute on The Minute for 15 Minutes
Alternating Movements
10 Shoulder to Overhead (115/ 75)
12 Goblet Squats (55/35)
15 Burpees 

Competitor: 
S2O: 135/95
Kettlebell: 70/53

Performance:
S2O: 95/65
Kettlebell: 35/25

Fitness:
S2O: 75/55
Kettlebell: 35/25

"STRENGTH"

In 15 minutes, build to a heavy:
1 Push or Split Jerk

Friday 2/14

"STRENGTH"

In 12 Minutes Build To Heavy 
1 Rep Deadlift For the Day

Then in 5 Minutes
Max Height Box Jump
-or-
3 x 3 Depth Drop Jumps

"CONDITIONING"

AMRAP 14 minutes:
5 Deadlifts (225/ 155)
10 Pull-ups
15 Box Jumps (24/20")


Compete:
Deadlift (275/185)
Pull-up: 5 Bar Muscle-Ups

Performance:
Deadlift (155/105)
Box: 20/16"

Fitness:
Deadlift (95/65)
Pull-up: 5 Assisted Strict Pull-ups
Box: 16/12"

Saturday 2/15

"CONDITIONING"

Part 1:
5 Rounds of 1 Min Max Cal  Bike
Rest 1 Minute

Rest 3 Mins

Part 2:
3 x 3min AMRAP
3 Wallballs
6 Pushups
9 Air Squats
Rest 1 Min 

Rest 3 Mins

Part 3:
5 Min Max Shuttle Runs

Rest 3 Minutes

Part 4:
AMRAP 5 Minutes
1 Turkish Getup (Pick Load)
5 Burpees 


HYBRID STRENGTH

A) Alternating between A1 and A2
A1) Clean Pull Unders
5 sets 3 
A2) Split Jerk Press
5 sets 3 

B) Clean & Jerk
2@50%
2@60%
4 sets 1 @ 70+%

C) Pause Back Squat (:03 in the bottom)
6 sets 3 @ by feel