From Hq
4 Rounds for time
400 meter run
50 air squats
Complete as many rounds and reps in 15 minutes……
3 Slamballs
3 DB clean & jerks
10 Deadlifts
* after completing each round add 3 reps to slamballs and DB clean& jerks
** Deadlifts stay at 10reps
6 Rounds for time
7 pull ups
14 cal row
21 squats
Finisher
3 Rounds
100 ft farmer carry
50 sit ups
25 back extensions
Happy groundhog day
Punxsutauney Phil should workout moreTeams of 2- you go I go
40 Rounds:
2 Deadlift ( 155/105)
4 KB swings ( 53/35)
REST 5 MINUTES
20 Rounds:
5 Wallballs
5 calorie ski erg
Or……….
E2MOM for 16 minutes
8 Deadlifts
8 KB swings
16 air squats
Cash out Annie
50-40-30-20-10
Dubs
Sit ups
Conditioning:
6 Rounds for time
10 HPC (95/65)
10 BOX JUMPS
10 SDLHP (95/65)
200 meter run/row/ski
Deck of Cards
Hearts - KB swings
Spades- Burpees
Diamonds- Goblet squats
Clubs- Wallballs
* Joker #1- 100 sit ups
* Joker #2- 400 meters Run/row/ski
Partner Wod -
20 Rounds ( I go You go)
6 DB Snatches
24 Dubs
Rest 2 minutes
20 Rounds
6 Deadlifts
24 Squats
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