WOD Monday, 12 February 2018 00:51

Thursday February 15th: 

WOD: “The Bear Complex” 


5 Rounds of 7 Unbroken Sets: 

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press


*Score is heaviest weight completed*



WOD Monday, 12 February 2018 00:50

Wednesday February 14th: 

Skill Work: Double Unders

Valentine’s Day “Couples” FLOW

100 DU

50 Sit-Ups

25 Burpees

100 M Run/Row

80 DU

40 Sit-Ups

20 Burpees

100 M Run/Row

60 DU

30 Sit-Ups

15 Burpees

100 M Run/Row

40 DU

20 Sit-Ups

10 Burpees

100 M Run/Row

30 DU

10 Sit-Ups

5 Burpees

100 M Run/Row


This is a partner FLOW, because, #ValentinesDay. Split up the work however you want but both partners need to run or row. If you want to do singles, do not double the reps. If you want to practice doubles, missed attempts count. 

WOD Monday, 12 February 2018 00:47

Tuesday February 13th: 


2-2-2-2-2 Power Cleans, Progressive load - add weight each set

Superset with Pistols


WOD: “Elizabeth”


Squat Cleans (135/95)

Ring Dips

WOD Monday, 12 February 2018 00:47

Monday February 12th: 


5x1 OHS AHAP (recommend 90-95%) 

Superset with GHD’s 



KB Swings (53/35)


Single arm OHS with DB or KB (Right Arm)

Single arm OHS with DB or KB (Left Arm)

WOD Saturday, 10 February 2018 17:44

Friday February 9th


2-2-2-2-2 Deadlift (Progressive load, all sets should be AHAP but ending on the heaviest set of 2 possible)

Superset with Chin-Ups


WOD: “DT” 


12 Deadlift (155/105)

9 Hang Power Cleans

6 Push Jerks

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