“Seek and Destroy”
AMRAP 20:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Shoulder to Overhead

Men’s Weight: 225#
Ladies Weight: 155#

WOD Guidance & Goal: Choose a weight that is 80-85% of your 1 rep max, for your weakest movement. Aim for 1 round per minute.

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“Open 18.3”
2 Rounds:
100 Double Unders
20 Overhead Squats (115/80)
100 Double Unders
12 Muscle Ups
100 Double Unders
20 Dumbbell Snatches (50/35)
100 Double Unders
12 Bar Muscle Ups
*14 Minute Cap

WOD Guidance & Goal: To Come…

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2 rounds:
1200m moderate, rest 3 min
400m fast, rest 3 min
800m moderate, rest 3 min

“Promise For Keeps”
5 Rounds:
500 Meter Row
15 Thrusters (95/65)

WOD Guidance & Goal: Choose a weight for the thrusters that is on the light side to allow you to do all 5 rounds unbroken. The row should be moderate and offer you an opportunity to “recover”. You should modify the workout so that it takes 18-25 minutes to complete. 

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clean pull + power clean + jerk
build to heavy

SCHEDULE CHANGES: Keep checking here for any schedule changes due to the snow predicted for this afternoon/night and tomorrow morning. Get your workout in early today!

“Apathy”
3 Rounds:
50 Sit Ups
25 Handstand Push Ups (10 strict + 15 kipping)

Bike
2 Min Max Calories

WOD Guidance & Goal: xSit ups are the rest. Push your pace on them make up for any breaks on the handstands. Strict handstands should be done in sets of 3. Kipping (only if you can do strict) done is sets of at least 5. Workout will take 10-15 minutes. Bike… ALL OUT!! Save NOTHING!

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20 rounds
:30 on/:30 off

Back Squat
7×1 Rep, ascending

WOD Guidance & Goal: Heavy Day! Warm up to 75-80% of your current 1 rep max and start your first set at that weight. Each set should take concentration and at least 2 minutes of rest before you can do your next lift. The goal by your final working set is to hit a new 1 rep max or a heavy weight for the day. 

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“Gecko”
AMRAP 10
10 Sumo Deadlift High Pull (135/95)
10 Push Press (135/95)
10 Pull Ups

Then

Push Jerk
3×3, ascending

WOD Guidance & Goal: xxx

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3x200m fast
3x600m moderate
3x200m fast
3x500m moderate
3x200m fast
rest 1 min between reps. 3 minutes between sets

back squat
heavy 3

high hang snatch 5×2 @75%

“Peaky Blinders”
5 Rounds:
50 Double Unders
35 Sit Ups
20 Calorie Row

WOD Guidance & Goal: Each round of this workout will take 3-5 minutes. Recover during the sit ups and push the row. 

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