Strength:

Take 15-20 min. to build up to a heavy-ish Snatch.

D1: Full

D2: Power

D3: Hang Power

Workout Of the Day (conditioning):

AMRAP in 5

6 DeadLift

12 Wall Ball (no Rx’d weight, pick a challenging load but hit the target!)

Rest 3 minutes

AMRAP in 5

10 KB Swing

20 Alt. Jumping Lunges

D1: 185/125—70/53

D2: 155/95—53/35

D3:135/75—35/26

Strength:

5 sets,

Push Press x 3 reps

Rest 10-15 sec.

Ring row x 10 reps

Rest 1 min.

Workout Of the Day (conditioning):

“Tim’s Revenge!”

3 rounds

Every 6 minutes run 800m, in the remaining complete AMRAP of:

5 Shoulder to overhead

10 Pull ups

D1: 135/95
D2: 105/75
D3: 75/55

HAPPY BELATED BIRTHDAY TIM G.!!!
We love you big guy!!!

Strength:
Cleans
3-3-3 @ 80/85/90%
Resetting after each rep

Workout Of the Day:
1 mile run
50 front squats 95/65
50 GHD back extensions (sub: goodmornings w/ 45lbs bar)
1 mile run

Strength:
Back Squat 5-5-5

Workout Of the Day:
“No Doggin it!”
6 Rounds for time of,
400m run
*A) 15 Back Squats (135/85) (95/65)
*B) 15 KB Swings (53/35) (44/26)

*Back Squat-Rounds 1-3-5
*KB Swing-Rounds 2-4-6

Strength:
Clean 5-5-5

Workout Of the Day:
Valentine’s Day Partner WOD
Teams Of 2, one athlete runs a 300m while the other performs as many reps of the listed movemets below.  
Athletes cannot move to the next movement until all reps are completed.
150 Reps of each!
 Lunges with DB’s (40/20)
 Over Head Squats (45/35)
 V-Ups (or knee tuck sit ups) 
rEnegade rows w/ push up (40/20)

For the lunges, each leg is one repetition.  Renegade rows with a push up is Left arm row, Right arm row, followed by a push  up  for  one rep.