17 February – 22 February 2020

Posted on February 16, 2020

Monday, February 17

WOD: 24 Minute AMRAP

10 Goblet Squats 35/55

15 Medicine Ball Sit-Ups 14/20

20 Alternating Kettlebell Power Cleans 35/55

30 Second Plank

 

Tuesday, February  18

WOD: 25 Minute EMOM

Minute 1: 10/12 Calorie Row

Minute 2: 40 Seconds Battle Rope Drumming

Minute 3: 12 Decline Push-Ups 20/24

Minute 4: 8/10 Calorie Bike

Minute 5: 30 Second Arch Hold

 

Wednesday, February 19

WOD: For Time

22-16-10

Alternating Dumbbell Power Snatch 25/40

Sit-Ups

Then,

16-12-8

Alternating Dumbbell Power Snatch 30/45

Knees to Elbows

Finally,

12-8-6

Alternating Dumbbell Power Snatch 35/50

Toes to Bar

 

 

Thursday, February 20

WOD: 26 Minute Ladder 2,4,6,8…

*50 Air Squat Buy In

Alternating Dumbbell Front Racked Lunges 70/100

Ring Rows

Step Ups 20/24

 

 

Friday, February 21

1000 Meter Row for Time

 

WOD: 5 Rounds for Time

*500 Meter row Buy In

8 Dumbbell Shoulder to Overhead 70/100

20 Double Unders

30 Second Hollow Hold

 

Saturday,  February 22
Partner WOD: 6 Rounds for Time
400 Meter Run
20 Slamballs 25/40
20 Box Jumps 20/24
20 Air Squats
*32 Minute Time Cap
(both partners will run at the same time reps can be split up any way partners choose)
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