• Friday, February 21

    Strength:

    A.
    Every 90 seconds, for 6 minutes (4 sets):
    3-Position Snatch x 1 rep
    Use this as a warmup exercise. Don’t go above 60% of your 1-RM.

    B.
    Every 2 minutes, for 12 minutes (6 sets):
    Snatch x 2 reps

    *Sets 1-3 = @ 80%
    *Sets 4-6 = @ 85%

    WOD:

    “Little Nancy”
    3 rounds
    400m run
    15 ohs 95/65

  • Thursday, February 20

    Skill:

    Legless rope climbs
    (Scaled option regular rope climbs)

    WOD:

    Annie
    50 DU’s
    50 sit-ups
    40/40,30/30,20/20,10/10
    10min cap

    Midline/accessory:

    Strict ring dips
    3×5-8

  • Wednesday, February 19

    Strength:

    Squats
    Week 7 hatch cycle
    Back squat – Based off bs 1rm
    Every 2:30
    1X5@70%
    1×5@80%
    1×2@85%
    1×3@90% (Not a mistake)
    1×1@100%

    Front squat
    Every 2:00 – Based off fs 1rm
    1×5@65%
    1×4@75%
    1×4@80%
    1×4@85%

    WOD:

    6mins to complete
    20 dB thrusters (10/side) 50/35
    400m run
    20 DB thrusters (10/side) 50/35
    Max burpees over the dB (facing dB)

    Midline:

    Tabata weighted plank