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Thursday Warm Up: 7 min AMRAP: :30 Jumo Rope 10 Inchworms with Press-up :20 Hang from Bar 5 Burpees Strength: 10 min EMOM: Evens: 3 High Box Jumps Odds :30/:30 Palloff Press Hold WOD: 15 min AMRAP: 40 Double Unders 20 Burpees to 6" Target 10 Toes to Bar  Wednesday Warm Up: 7 min AMRAP: :45 Jump Rope 10 Weighted Pass Throughs 10 Lunge with Twist 1 Rope Walk Strength: Power Snatch 2-2-2-2-2 WOD: 10 min AMRAP: 5 PS (95/65) 10 OH Lunges 1 Rope Climb  Tuesday Warm Up: 7 min AMRAP: 400m Run Then: 10 Toe Touch Squats 10 Hip Switches 10 Lunge with Twist 5 Press-ups Strength: Front Squat 1-1-1-1-1 WOD: Fran  Monday Warm Up: 7 min AMRAP: 2:00 Row 10 Banded Side Steps 10 Banded Good Mornings 10 Lift Off Lunges Strength: Single Leg Dumbbell RDL 6-8/leg x 4 Partner WOD: Partners must Row 100 cal each, in the following sets 40-30-20-10 (women adjust calories to 32-24-16-8) During the Row, Partner 2 is accumulating Med Ball Sit-ups (14/10)  Open Gym Sunday
Uptown 10am - 12 pm - Jeff will be able to help coordinate judging, plan to judge someone else also! Downtown 11 am - 1 pm with Nick Downtown 5 pm - 7 pm with Chad Saturday Warm Up: Coach's Choice Open Validation at 10:30 am at Midcity and 11:00 am Downtown today! WOD: 10 Rounds (5 each, alternating): 5 Thrusters (50/35) 10 TTB 20/15 cal Row  We will be holding Friday Night Lights at 5:00 at Mid City from February 23-March 23 (5 weeks).
Please plan on arriving early to warm up and sign up for heat times. Friday Warm Up: 800 m Run/1k Row Strength/Skill: Side Plank L, R, Arch, Hollow Rotating Tabata 4 sets of each exercise 8 min total WOD: 3 Rounds FGB Style (1:00 at each station then 1:00 rest after all four stations) HSPU Double Unders BBJO (24/20) Pistols  Thursday Warm Up: 7 min AMRAP: 400m Run Then: 10 Pass Throughs 10 Kipping Swings 10 OHS (PVC or rubber band) Strength: Single Arm Dumbbell Row 8-10/arm x 3 31X1 Tempo WOD: 3 Rounds for Time: 400m Run ` 12 Power Snatch (115/75) 6 Bar Muscle Ups  Wednesday Warm Up: 7 min AMRAP: :45 Jump Rope 10 Lunge with Twist 8 BB Strict Press 6 Russian KBS Strength: Squat Clean and Jerk 2-2-2-2 WOD: 12 min: 1 min Squat Clean (155/105) 1 min Jerk 2, 2, 3, 3
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