10 February – 15 February 2020

Posted on February 8, 2020

Monday, February 10

Strength: Single Arm Dumbbell Push Press 10-10-10-10 (10 reps on each arm)

WOD: 12 Minute AMRAP

8 Handstand Push-Ups

6 40′ Shuttle Sprints

30 Double Unders

 

Tuesday, February  11

Strength:  Power Snatch 4-4-4-4-4

WOD: 6 Rounds for Time

15 Hang Power Snatch 53/75

15 Back Squat 53/75

20 Lateral Bar Jumps

*18 Minute Time Cap

 

Wednesday, February 12

WOD: 16 Minute AMRAP

10 Pull-Ups

5 Power Cleans 93/135

15 Sit-Ups

 

WOD: 10 Minute AMRAP

14 Alternating Plank Rows 35/55

14 Slamball OTS 25/40

 

Thursday, February 13

Strength: Overhead Squat 5-5-3-3-2

WOD: For Time

100 Calorie Row

100 Wall Balls 14/20 9’/10′

 

Friday, February 14

Skill Work: Rope Climbs

WOD: 9 Rounds for Time

6 Dead Lift 153/225

10 Box Jumps 20/24

1 Rope Climb

*24 Minute Time Cap

Saturday,  February 15

Partner WOD:

100 Step Ups 20/24

100 Burpees

100 Walking Lunges

100 Hollow Rocks

100 Russian Kettlebell Swings 35/55

400′ Farmers Carry 70/110

1500 Meter Row

*38 Minute Time Cap

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