Warm Up
3 Rounds:
Lunge with a Twist ><
10 Burpees
10 Push Press
10 Back Extensions

Mats
Ladders

Split Jumps 5×5 for Height

WOD – Sprint
40 meter Sprint
On the Minute
Every Minute
for 25 Minutes

Warm Up
10 Unbalanced Push Ups (stack weights)
10 Push Press
10 American Swings

Thrusters 3×15

Cleans  5×5

WOD – Paula
3 Rounds:
21 Russian Swings
21 Push Ups
400m Run

Sit Ups 2×50

Warm Up
2 Rounds:
10 Wall Balls
20 Sit Ups
10 OHS
5 Heavy American Swings

Snatch Balance x 3

Split Jerk 5×5

WOD – Ophelia
50 – 40 – 30 – 20 – 10
Alternating
Push Ups
Pull Ups
Could be a team WOD?

Warm Up
400m Run
10 Box jumps
Walking Lunge/Backwards
400m Sprint

Russian Swings 3×20
Front Squat 5×5

WOD – “Nancy”
5 Rounds for time
15 Overhead Squats
400m run

Plank 3×30 Sec

Warm Up
21 – 15 – 9
Hang Clean
Sit Up
Push Up
400 between each  round

Tuck Jumps 5×10

Mats/Ladders

WOD
15 Rounds:
100m Sprint
21 Air Squats

Happy Valentines Day……..
Buy your Mother Some Flowers

Warm Up
2 Rounds:
10 OHS
400m
10 Pull Ups
20 Sit ups

Thrusters 3×20
Snatch 5×5

WOD- “Melissa”
5 Rounds for time:
15 KB Thrusters
15 Pull Ups
400m

Core
3 Rounds:
30 Sec each
Back Extensions
Toes To Bar
Russian Twist