WOD-

For time:
21-15-9-6-3
Calories on the rower
Thrusters 95#(65#)
Bar facing burpees

SPRINT-

5 Rounds for Time:

400m Row
12 Double KB Front Rack Walking Lunge
2 Seated Sled Pulls

WOD-

Shoulder Press D6
1 x 3 @70%
1 x 3 @ 80%
1 x AMRAP @ 90%

Then,

8 Rounds for time of:
10 Power snatch 75#(55#)
3 Bar muscle ups or 5 chest to bar pull ups or 7 pull ups
After every 2 rounds, rest :90

Score = total time including the rest

SPRINT-

Galentines

For Time with a Partner:

45 DB Thrusters
45 Pull Ups
150 Double Unders
150 Ab Mat Sit Ups
150 WallBalls

WOD-

15:00 to build to a heavy to form
1 Snatch grip deadlift +
1 Snatch high pull +
1 Power snatch +
1 Overhead squat

Then,

As many rounds as possible in 16:00 of
10 Devils press (pick #)
10 Box jump overs 20″ for everyone
10(8) Calories on the rower

WOD-

With a partner:

Complete the work below in any order and rep scheme you would like.

100 Squat cleans 135#(95#)
100 Calories on the bike
100 GHD sit ups
100 Hip extensions

1 person works, 1 person rests

SPRINT-

In Teams of 2:

100 Sandbag Ground to Over Shoulder

Every 3 Minutes Both Partners Perform:

5 Strict Pull Ups

WOD-

Deadlift D5
1 x 5 @ 65%
1 x 5 @ 76%
1 x AMRAP @ 85%

https://docs.google.com/spreadsheets/d/1SK0sF0KdElyc8uRuc9q5yUTb6QJnF9KW/copy?usp=sharing&ouid=112045372059238811003&rtpof=true&sd=true

Then:

Helen
3 Rounds for time of:
Run 400 Meters
21 Kettlebell swings 53#(35#)
12 pull ups

SPRINT-

25 Minute AMRAP:

5 KB Thruster Right
10 Sumo DL High Pulls
5 KB Thruster Left
10 Burpees

WOD-

On the 3:00 minute for 7 rounds
Row for calories 20(15)
10 Hang power cleans 115#(75#)
8 Burpees over the bar

*Rest remainder of the time
**Score is slowest round

SPRINT-

Row Cindy Row

20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats
20 Calorie Row

WOD-

4 x 500 meters on the rower or
4 x 500 meters on the ski erg or
4 x 24(20) calories on the echo bike

Rest 2:00 between

Then,

For time:

Annie
50-40-30-20-10
Double unders
Ab mat sit ups

Scores = Total time difference between rows and
Annie time

Example:
1st row = 1:50, 2nd row = 1:55, the time difference and score = :05

SPRINT-

10-9-8-7-6-5-4-3-2-1

Ring Dips
DB Bench Press

After each round 100m farmers carry.

WOD-

For time:
50 Wallballs 20#(14#) 10′(9′)
25 Shoulder to overhead 155#(105#)
50 Wallballs 20#(14#) 10′(9′)

SPRINT-

20 Minute AMRAP:

5 DB Hang Power Cleans
10 Knees to Elbow
15 WallBalls

WOD-

Shoulder Press D5
1 x 5 @ 65%
1 x 5 @ 76%
1 x AMRAP @ 85%

Your percenatages are based on an increased number. The spreadsheet does
all the math for you. The link to get the spreadsheet is below.

https://docs.google.com/spreadsheets/d/1SK0sF0KdElyc8uRuc9q5yUTb6QJnF9KW/copy?usp=sharing&ouid=112045372059238811003&rtpof=true&sd=true

Then,

5 Rounds for time of:
20 Alternating dumbbell snatch 40#-#50 (25# – 35#)
15 Burpee box jumper overs 24″(20″)

Rest 1:00 between rounds

SPRINT-

For Time:

250m Ski
50 Double Unders
100ft Prowler Push
500m Ski
50 Double Unders
100ft Prowler Push
750m Ski
50 Double Unders
100ft Prowler Push
1,000m Ski
50 Double Unders
100ft Prowler Push

WOD-

15:00 to build to a heavy to form complex of:
2 Snatch grip deadlift +
1 Snatch high pull +
1 Power snatch

Then,

As many rounds as possible in 12:00 of
20 Russian kettlebell swings
15 Ab mat sit ups
10 Box step up and overs holding kettlebell

*You can hold the kettlebell anyway you want.