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W.O.D.

Saturday – February 15

In Teams of 2 (1 working / 1 resting)

50-40-30-20-10

Wall Balls (20/14)

Sit Ups

DB Step Ups (choose weight / height)

3 Minute rest, then

40-30-20-10

Cal Row

Ring Dips

Deadlift (155/105)

*32 Minute Cap

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Each triplet has 2 movements that really impact each other – so it would be smart to avoid big sets of anything.

Friday – February 14

“Happy Birthday Bison”

6 Rounds

6 Burpees to Target

6 Toes to Bar

6 Thrusters (135/95)

6 Hang Power Cleans (135/95)

6 Bar Muscle Ups (12 Pull Ups scale)

72 Double Unders

*30 Minute Cap

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What better way to wish Bison a happy birthday than a challenging workout on multiple levels! This will be a race to the cap for most – it is OK if you don’t finish this one. Let’s do what we do…get after it!

Thursday – February 13

Part 1:

10-8-6-4-2-2

Bench Press

*Not recording

Part 2:

AMRAP 10

20 Box Jumps (step down)

20 Push Ups

20 KB Snatch (10 R / 10 L) OR 20 KB Swings (53/35)

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Increase the weight each set on the bench – including the 2’s. Your choice how you want to approach Part 2. Can be an effective active recovery workout out you can try to sell out and play with you capacity. If you have never done a KB Snatch before – stay light!

Wednesday – February 12

“Mary”

AMRAP 20

5 Handstand Push Ups

10 Alternating Pistols

15 Pull Ups

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Barbell Class – 715pm (All levels welcome!)

A) Snatch Drills

3 chinese snatch pulls + hang snatch

B) Snatch pull

5 x 3 @ 100-110%

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One of the classic Crossfit benchmark workouts – that was also an event at the 2019 Crossfit Games! Take some time and think about your approach on this one, whether you are scaling or going for the RX. If you scale too much – you may be doing WELL OVER 100 pull ups. Maybe this is a good day to really spend some time on the complexity of the movement and know that is OK to not move fast.

Tuesday – February 11

25/20 Cal Row buy in, then

2 Rounds

14 Burpees

7 Hang Power Snatch (95/65)

7 Power Snatch

Rest 2 Minutes

25/20 Cal Row buy in, then

3 Rounds

10 Burpees

5 Hang Power Snatch (115/75)

5 Power Snatch

Rest 2 Minutes

25/20 Cal Row buy in, then

4 Rounds

6 Burpees

3 Hang Power Snatch (125/80)

3 Power Snatch

*30 Minute Cap

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This is going to be a grind. Be sure to focus on just the part you are on in the moment. Chip away at this. Choose weights that can be cycled when you get to the hang for at least a few reps at a time. Suggest you go singles when being pulley’s from the ground.

Monday – February 10

9-7-5-3

Back Squat

*Percentage should stay between 55-80%

*Record the set of 3

then, 5 Sets

12 Alternating KB Pendlay Rows

6 Tempo Ring Dips or Box Dips

*Tempo is 2 seconds down / 1 second hold / Explode up / 1 second hold

then 4 x 3

Front Squat

*Percentage should range from 70-85%

*Record heaviest

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Starting off the week with some balanced strength work as we will start increasing our squat loads each week. Don’t go for it today – leave some in the tank.

Saturday – February 8

AMRAP 8

6 Toes to Bar

6 DB Snatch (choose weight)

6 Box Jump Overs (24/20)

3 Minute Rest

AMRAP 8

6 Handstand Push Ups

6 Power Snatch (75/55)

24 Double Unders

3 Minute Rest

AMRAP 8

3 Bar Muscle Ups (Scale = 6 Pull Ups)

6 Sumo DL High Pull (95/65)

6 Box Jumps (step down)

*Athletes must complete a movement by his/herself – athletes will rotate who works at each movement.

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Be sure to scale movements accordingly so that you can maintain the quick sets + quick transition idea in this WOD. This workout is so much about transitions and wasting minimal time!

Friday – February 7

Part 1:

EMOM 4

Low Hang Power Clean + High Hang Power Clean + Front Squat

40-50%

EMOM 4

Low Hang Squat Clean + High Hang Squat Clean + Front Squat

50-60%

Rest 1-2 Minutes, then

12 Minutes to Find Heavy:

Low Hang Squat Clean + Front Squat + High Hang Squat Clean

Part 2:

3-5 Sets

10 Pistols OR Weighted Step Ups OR Bulgarian Split Squats

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Let’s take a break from conditioning and move some weight! Focus on true extension + leg drive and GET UNDER THE BAR WITH HIGH, FAST ELBOWS!

Thursday – February 6

Every 4 Minutes for 8 Sets

500/400 M Row

10 Ring Dips / 10 Strict Handstand Push Ups

*Alternate movements each round

*Scale reps so you can consistently finish all work UNDER 3 Minutes

*Try to maintain you 2,000 M Split time or faster on the rower

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This will primarily be a row-focused workout – but don’t overlook working on upper body strict strength under some duress. This is a grunt-work kind of day – make sure you appreciate it and understand how much it can help.