WOD

A) Coaches Choice Warm-up

B) EMOM for 21 Minutes

Min 1: Rope Climb x 1-2
Min 2: Double Under x 35-50
Min 3: Handstand Push-Up x 5-8

Hansen

5 rounds:

30 reps, 2 pood Kettlebell swing
30 Burpees
30 Sit-ups

Daniel Hansen
Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

A) Coaches Choice Warm-Up

B) 3 Sets
Nose To Wall Hold x30-45 sec
rest 30 sec
Push-up x10-12 @31×1
rest 1 min
Single Arm KB Press x10 ea. arm
rest 2 min

C) 5 Sets
AMRAP in 1 min of:
5 Deadlifts (185/125)
10 Lateral Bar Jump Overs
rest 3 min

*score total reps completed

A) 1 Set
Samson Stretch Lunge x50ft
Squat Hold x30 sec
Inch Worm x25ft
+
Pigeon Pose Stretch x2 min ea. leg

B) 3 Sets
Front Squat x4 @ 34×1
+
2 Sets
Front Squat x4 @85%

C) 4 Sets of:
In 2 Min Complete:
10 Cal Row
with the remaining time do AMRAP of:
5 Hang Power Clean (135/95)
5 Burpee Over Bar
rest 2 min

Score total reps of hang power cleans and burpees completed.

BARBELLS FOR BOOBS

WOD: “Grace”
For Time:
30 Clean and Jerks (135/95)

***You will also have the option of doing
“Heavy Grace” or “Partner Grace”

A) Coaches Choice Warm-Up

B) In teams of 2 complete:
AMRAP in 6 min of:
10 Front Squat (155/105)
20 Box Jump Overs (24/20)

rest 6 min

AMRAP in 6 min of:
10 Shoulder to Overhead (155/105)
20 Toes To Bar

rest 6 min

AMRAP in 6 min of:
10 Burpee Over Bar
20 Pull-ups

*Perform each AMRAP as a team. You can partition reps however you would like. Score total reps completed as a team in each AMRAP.

A) Row 500 m
+
Inch Worm x50ft
Bear Crawl x50ft
Smason Stretch x50ft

B) In 15-20 Minutes Establish a 3RM Deadlift

C) “Open Workout 11.2″
AMRAP in 15 Min of:
9 Deadlifts (155/105)
12 Push-ups
15 Box Jumps (24″/20”)

A) Coaches Choice Warm-Up

B) For Time:
800 m Run
50 Kettlebell Swings (55/35)
800 m Run
50 Wall Balls (20/14)