WOD, Feb 14th

Warm-Up
(10 Min):
200m Run or Row
Toe Touches
Russian Kicks
Bear Crawls
10 Deep Squats (Holding onto rack)
10 Lateral Lunges
10 Iron Cross
10 Scorpions
10 Thread The Needle Rotations (5 Right / 5 Left)
10 Banded Pass Through + Press
5 Empty Barbell Strict Press
5 Empty Barbell Push Press

Strength Work
STRICT PRESS – WEEK 1 (25 MIN):
1 set x 5 rep @ 50%
1 set x 5 rep @ 60%
3 set x 5 rep @ 70%
*30 SEC PLANK AFTER EACH SET
*REST BETWEEN SETS
WOD
200214B
“THE BREAK UP”
12 MIN EMOM:
MIN 1:
1 Push Press, #95/65
1 Burpee
Min 2:
2 Push Press, #95/65
2 Burpees
Min 3:
3 Push Press, #95/65
3 Burpees

(Score = Last full round)
WOD DETAILS
*Athletes will had one rep to each movement every minute until they are no longer able to complete the reps within the minute
*Athletes have 1 minute to complete the reps for each movement
*PUSH PRESS STANDARD: Front rack position, short dip to full extension as the bar travels overhead to full lockout. NO REBENDING OF THE KNEES.
WOD VARIATIONS:
RX Perspective : 50% of 1RM
RX+ Perspective: 65% of 1RM
RX+:
*Push Press, #125/85
Baby Bumpers:
Burpees = Box Step-ups
Extra
“GUTS”
3 RDS (NFT):
20 Med-Ball Sit-ups
20 Mountain Climbers
20 Wide Leg Sit-ups
1 MIN Plank
THEN: 50 Cal Row or Bike