WOD for 2-29-20 1RM Snatch 2 rounds for time: •10 Deadlifts #185/315 (M50+ #165/255) •20 Deficit HSPU (2"/4.5" deficit) •30 Dumbbell Front Squats #35/50 (M50+ 30/45)

It’s sad to workout alone!! But Makena makes sure Brandi NEVER feels alone mid WOD 😊 WOD for 2/28/2020 Complete 3 sets of: •40 sec Front Scale to Back Scale (each side -hold the end ROM for 3-5 seconds before transitioning to the next position) •60 sec Dumbbell Plank Pull Across Complete 3 sets (KB or DB): •8-10 Single Arm Upright Row (each side) •50' DB or KB Overhead Carry (each side) •100m Farmer Carry **Goal is to increase the load to a challenging effort** Complete as m

WOD for 2/26/2020 Complete 3 rounds of: •12-15 Straight Arm Lat Pullover •10-12 Standing Dumbbell Behind the Head Tricep Extension •12-15 Banded Face Pulls In 4 sets build to a max Push Press + Jerk Complex (5 Push Press + 1 Jerk) Complete as many rounds as possible in four 2-minute sets. Rest 1-minute between sets: •5 Clusters #95/135 (M50+ #75/115) •10 Chest-to-bar Pull-ups **Pick up where you left off after each rest.**

WOD for 2/26/2020 4 sets of: •Bear Crawl Forward (bent knees with hips low) 20-25' •Bear Crawl Backward (straight legs and high hips) 20-25' •8-12 Ring Rows Complete 3 rounds of: •Max L-Sit or Seated Pike Ups •Rest 30 sec •Max Supine Chinese Plank •Rest 30 sec Complete 4 rounds for time: •8 Plate Sit-ups #25/45 Bumper Plate (M50+ #15/25) •10 Push-ups •12 Pistols

I hope, those that haven’t gotten to use the stones before, enjoyed the new movement! WOD for 2/25/2020 Build to a 1 RM Clean & Jerk in 7 sets of 1 starting your first working set at 75-80% and increase the load for as long as you can stick the Jerk. Complete as many rounds as possible in 7-minutes: •12 Sumo Deadlift High Pulls #65/95 (M50+ #55/75) •12 Wall Balls #14/20-10'

WOD for 2/23/2020 Complete 3 rounds of: •15-30 sec Front Scale (each side) •30-60 sec Rest •15-30 sec Back Scale (each side) •30-60 sec Rest Complete 2-3 sets of: •8 Barbell Rollouts •15 Seated Pike Ups •40-60 sec Supine Chinese Plank Complete as many rounds as possible in 21-minutes: •12/18 Calorie Bike/Row/Ski Erg •4 stones 93/142 M50+ (73/116) •400m Run •2-minute Rest *If you complete the last round after the 19th minute, you are done*

WOD for 2/22/2020 “Chelsea“ Each minute on the minute for 30 minutes: • 5 Pull-ups • 10 Push-ups • 15 Air Squats **Score the total number of completed rounds within the minute. Modify the workout by completing 1 round in every 2-minutes.**

WOD for 2/21/2020 Complete 3 rounds of: •40-60 sec Supine Chinese Plank •15 Banded High to Low Wood Chops •30' Slow Bear Crawls (Hips level with shoulders and the knees just off the ground) Complete 3 rounds of: •30 sec Glute Bridge Rotations (moving slow and controlled) •30 sec right side Plank Toe Taps •30 sec left side Plank Toe Taps •20-30 sec L-Hang Five rounds of: •12 Deadlifts #105/155 (M50+ #95/135) •9 Hang Power Clean (same weight) •6 Push Jerks (same weight)

Super proud of this guy! Ryan was a member way back when, then moved, started a new career and FAMILY! But he’s back and he’s better than ever! I'm proud of your “come back” Ryan! You’ve been killing it! wod for 2/20/20 Cleans - Complete 4 sets of 2 working between 88-93% of your 1RM Clean & Jerk. Complete 4 rounds for time: •200m Run •12 Single Arm DB Press (complete 6 on one side, then switch) #35/50 (M50+ #25/40) •200m Run •6/8 Strict Pull-ups

WOD for 2-19-20 Complete 3 rounds for time: •10 Power Snatch #65/95 (M50+ #55/75) •12 Toes-to-bar•8 Bar Facing Burpee Push/Split Jerk Complete 7 sets of 1 working from 80+% of your 1RM Push/Split Jerk. **Athletes will need to choose one style of Jerk (Push or Split) to stick with for the month.**