Wod Tuesday 2/14/17 Happy Valentines Day

1. Warm-up

Coaches choice

2. Wod prep

Prep the movements of the wod.
Scale loads as needed

3. Wod

Heart Throb

21-15-9
Calorie Row
Strict press (75,55)

*Rep scale:
1. 15-12-9
2. 12-9-6

Into

15-12-9
Chest to Bar Pull Ups
Box Jump Overs (24,20)

*Rep scale:
1. 12-9-6

*Scale chest to bar pull-ups to regular pull-ups or ring rows.

Into

9-6-3
Ring muscle Up
Jerks (185,125)

*Scale muscle ups to ring dips or bar dips.

Load options:
1. 155,105
2.135,95
3.115,80
*You should be looking to get atleast sets of 3 with this load.

4. Post wod

Foam roll for 5 minutes

valentines

Posted in WOD

3 thoughts on “Wod Tuesday 2/14/17 Happy Valentines Day

  1. 21:17 scale o’ rama! (Strict Press @ 55##…pull-ups instead of CTB…jerk @ 135#…and 3/2/1 bar muscle ups…last one hurt!)
    Good energy in a giant 5:30am class…biggest one in a long time…great coaching Frozen!

    Like

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