Skill: Kettlebell clean.  Instruction, followed by 3 sets of 12 reps for each side.

WOD:

10-20-30-20-10 reps for time of:

Kettlebell Swing (1.5/1 pd)

Wall ball shot (10ft target)

Post notes for KB cleans, loads used, and time for couplet to comments.

Welcome February On Rampers! (this pic does not contain all of you guys, we'll get an updated version out soon)

Strength: Back Squat 5-5-5 (75/80/85%) Go for rep max on 3rd set

*If you're not sure of your 1Rm and/or have been squatting for less than a year, do this instead:

Back squat 10-10-10

WOD:

3 rounds for time of:

25 Knees to elbows

25 Push-ups

25 Steps walking lunge

Post loads for back squat and time for circuit to comments.

February On Ramp getting some instruction on the C2 rower

Here are the final two videos in the series...hope you've enjoyed them.

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Snatch:  70%x2, 75%x1x3, 80%
x1x3
CJ:  70%x2, 75%x1x3, 80%x1x3
Front Squat:  5x3@80%
Push Press:  Work to heavy single (not your 1RM)
GHD Sit-ups: 4x15
GHR: 4x10

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Strength: Weighted pull-up 5-5-5 (75/80/85%) Go for rep max on third set

WOD:

21-15-9 reps for time of:

Right arm DB thruster (20% of BW)

Left arm DB thruster (20% of BW)

Burpees

Post time to comments.

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• L-sits, accumulate 2 minutes

• Frog stands, accumulate 1 min

• Tuck hold from bar, accumulate 1 min

• Dips, 3 sets of 10 reps, full ROM

• Handstand holds, accumulate 2 minutes

• Toes to Bar, 3 x 10

• Glute-ham Raises, 3x15

Post notes on movements to comments.

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Strength: Deadlift 5-5-5 (75/80/85%) Go for rep max on 3rd set

WOD:

You have 3 minutes to row a 500 meter piece and then complete as many double unders as you can in the remaining time.

Rest 3 minutes

Next you have 2 minutes to complete 30 Push Press with 50% of your 1RM and then complete as many double unders as you can in the remaining time.

Rest 2 minutes

Last you have 1 minute to perform 20 pull-ups and then complete as many double unders as you can in the remaining time.

Rest 1 minute

Cool Down: DROM activity, 5 minutes.

Post your scores for the rounds in this manner:

1. 1:39/120

2. 110#/120

3. CTB Pull-ups/75

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Strength: Kettlebell Swings, 3 x 25.  Rest 1 minute between sets

WOD:

Crazy Eights

Complete as many rounds in 8 minutes as possible of...

8 Push-ups

8 Cleans (50% of 1RM) -and yes a clean is received all the way down in the squat

8 Abmat sit-ups

Post weight for KB swings and rounds/partials completed for the workout to comments.

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