CrossFit – Wednesday, February 14th, 2018

Rest Day or Optional Programming 

Valentine’s Day Partner WOD

AMRAP 14 minutes of:
14 Burpees Each (one holds plank while the other does a burpee then jumps over)
14 Wall Balls Each (alternate every rep)
14 (90#/70#) Prowler Pushes, 50 feet
14 Calorie Row Each
14 Med Ball Sit ups Each

*One person working at a time. Reps may be partitioned as needed so long as partners complete instructed work. Except for wall balls which are to be completed alternating every rep. Prowler is only 14 trips (not each).


For time:
214 Air Squats

*Partner not squatting must hang from pull up bar for reps to count. Split work as necessary.

-Accessory Strength-

1. High Bar Back Squat

75% x 5
85% x 3
95% x 1

*Base percentages of current 5RM.

2. Bench Press

70% x 7
80% x 5
90% x 3+ (up to 7 reps)

*Base percentages off current 5RM.

3. Three sets of:
Barbell Curls x 10 reps
Weighted GHD Hip Extensions x 15 reps

Vise Athletes Holly, Michele, and Tracy gave their all this weekend at the 2018 Circus.