• Thursday, February 21st

    Skill:

    Odd ME UB set of bar mu’s
    Even 5 high for you box jumps

    * Mod work on strict pull-ups

    WOD:

    5min AMRAP
    35 du’s
    9 hspu’s

    - 3min rest -

    5min AMRAP
    Max cal row

    - 3min rest -

    5min AMRAP
    14 kb swings 53/35 (full)
    7 burpees

    Midline:

    3x1min plank
    1min rest between rounds

  • Wednesday, Feb 20th

    Strength:

    Back Squat – Every 2:30

    Set 1 – 5 reps @ 70%
    Set 2 – 3 reps @ 80%
    Set 3 – 2 reps @ 90%
    Set 4 – 1 rep @ 95%
    Set 5 – 2 reps @ 90%

    WOD:

    4 rounds
    20 wallballs 20/14
    16 db snatch 50/35 (alternating)
    10 t2b

    * 15min hard cap

    Midline:

    Kb sidebends
    50/side

  • Tuesday, Feb 19th

    Strength:

    Clean+clean+Jerk
    6rounds Every 2mins
    2+1 (can drop between cleans)

    * Start at 65% of 1 rep and build up to no more than 80%, work on technique

    WOD:

    14min AMRAP

    Partner 1
    Row for cals

    Partner 2
    10 Kb bench 53/35
    10 Kb box step overs 53/35 24/20

    * Switch after each round of the bench/step over
    * Score is total cals + total reps (20 reps per round)

    Midline:

    Strict Chin-ups
    4 sets of max reps with 1min between rounds