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WOD
Strength/Technique:  20 minutes GOAT (something you struggle with) work.   6 Min AMRAP3-6-9-12-15 etc.… of: Wall Balls 20/14T2B WOD Guidance:  Choose something to work on that you tend to avoid and struggle with.  For the WOD turn up the intensity and find a wall ball target that is close to bar to minimize transition time.  It’s...
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Strict press5-4-3-2-1 Finisher: Tabata Shoulder to Overhead 45/35 WOD Guidance:  Work up to heavy set of 5 and that will be your first set.  Add weight as you build up to the heavy single. 
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For Time5 Strict pull-ups10 push-ups15 Air Squats10 Strict Pull-ups20 Push-ups30 Air Squats20 Strict pull-ups40 push-ups60 Air Squats40 Strict pull-ups80 Push-ups120 Air Squats 20 min Time cap Via CrossFit.com 12 Feb 19 WOD Guidance:  Keep pull-ups strict, push-ups honest, and squats low.  Score will be total reps in 20 min or time completed if under.
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20 Min AMRAP1 Rope Climb3 Deadlift 315/2256 Bar Facing Burpees200m Sprint WOD Guidance:  Pacing will be key in this WOD.  The deadlift should be heavy but not 1 rep max heavy.  Spend some time working up to a challenging weight.
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Hero “Wittman”7 RFT15 KB Swings 53/3515 Power Cleans 95/6515 Box jumps 24/20 WOD Guidance:  This is a Hero workout and by design will be hard.  Remember why you are doing it.  Choose weight for Swings and cleans that you can do 15 reps unbroken fairly easy.
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Strength/Technique:  6 min EMOM 4 SDLHP 10 Min AMRAP8 SDLHP 95/6510 Bar facing Burpees12 Cal Bike/row WOD Guidance:  Ramp up the intensity for this WOD.  Choose weight for SDLHP that you can do all 8 reps unbroken when fresh for first couple rounds.  Try to avoid long rest periods and just keep moving whatever that...
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4x 800m Run WOD Guidance:  These should be max effort runs.   For scaling purposes athletes should run for distance for 4 min, 4x.  If athlete cannot run max effort distance for 3 min on bike or rower.  For all versions rest as needed between sprints.
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Every 2 min for 30 Min 1 “Squat” clean Finisher: Tabata front Squat 45/35 WOD Guidance:  Warm-up your clean to a moderate weight before starting the 30 min.  You can add weight as you go.  Focus on technique and receiving the bar in the bottom of the squat.  Newer athletes should not focus on weight...
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