"Happy Valentines Day"
"Goodell"
5 Rounds For time
400 m Run/Row/50 Step ups/240 Single Skips
21 WBS/Some Type of Thruster
14 KBS/Some type of Swing
38 Reps of "X"
"X" =
Round 1 # - Push ups
Round 2 # - Air Squats
Round 3 # - Pull ups or Bent Over rows/ SA Rows 19 R + 19 L
Round 4 # - Alt Leg Lunges
Round 5 # - Burpees or Slam Ball over Shoulder
Group Warm Up 10 MINS: DEADLIFT WARM UP 10 - 8 - 6 - 4 - 2 REPS 7 MINS TO ESTABLISH 3 REP MAX DEADLIFT 7 MIN AMRAP 7 CALS 7 DU’s / 14 SKIPS 7 BOX JUMPS 3 MINS REST 7 MIN AMRAP 7 PULL UPS 7 T2B 7 PISTO
Warm up WOD 5 Rounds of 5 WBS + 5 Ball Over Shoulder 5 Rounds For time 250 m Row 15 WBS 9/6 kg 250 m Row 15 Ball Over shoulder 25/20/15 kg
Back Squat Warm up 2 x 10 - 1 x 5 - 1 x 3 - 1 x 1 3 x 5 max Effort Across The Press or The Bench Warm up 1 x 10 - 1 x 5 - 1 x 2 - 1 x 1 3 x 5 x Max Effort Across Deadlift Warm up 1 x 10 - 1 x 5 - 1 x