17 February – 22 February 2020

Posted on February 16, 2020

Monday, February 17

Strength: Power Clean 2-2-2-2-2

WOD: For Time

40-30-20-10

Goblet Squats 35/55

Medicine Ball Sit-Ups 14/20

*1 Power Clean at the start of each minute 103/155

 

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

Hero WOD: “Robert Cordice”

  • For Time
  • 21-15-9 Reps of:
  • Power Snatches (75/45 lb)
  • Sit-Ups
  • Then,
  • 15-12-9 Reps of:
  • Power Snatches (95/65 lb)
  • Knees-to-Elbows
  • Finally,
  • 12-9-6 Reps of:
  • Power Snatches (115/85 lb)
  • Toes-to-Bars

*27 Minute Time Cap

 

Thursday, February 20

Strength: Front Squat 3-3-3-3-3

WOD: 12 Minute Ladder 2,4,6,8…

Alternating Front Racked Lunges 63/95

Ring Rows

 

Friday, February 21

1000 Meter Row for Time

 

WOD: 5 Rounds for Time

*500 Meter row Buy In

8 Shoulder to Overhead 93/115

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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