24 February – 29 February 2020

Posted on February 24, 2020

Monday, February 24

Strength: Back Squat 5-5-5-5-5

WOD: 7 Rounds For Time

9 Front Squats 83 /115

3 Rope Climbs

*20 Minute Time Cap

 

Tuesday, February  25

WOD:  12 Minute AMRAP

15 Calorie Row

80′ Bear Crawl

WOD: 12 Minute AMRAP

20 Sit-Ups

15 Push-Ups

30 Second Plank

 

Wednesday, February 26

Strength: Deficit Dead Lift 7-7-7-7-7 (dead lift standing on 45lb plates)

WOD: For Time 21-15-9

Dead Lift 63/95

Bar Facing Burpees

Push Press 63/95

 

Thursday, February 27

6 Rounds (fight gone bad style)

Minute 1: Med Ball Squat Cleans 14/20

Minute 2: Tuck Ups

Minute 3: Kettlebell Swings 35/55

Minute 4: Russian Twists 10/25

Minute 5: Rest

 

Friday, February 28

Strength: Turkish Get Ups 6-6-6-6 (4 sets of 3 reps on each arm)

WOD: 14 Minute AMRAP

*50 Box Jump Over Buy In 20/24

10 Alternating Dumbbell Power Snatch 35/50

8 Chest to Bar Pull-Ups

 

Saturday,  February 29
Partner WOD: 28 Minute AMRAP
100 SDLHP 35/55
100 Slam Ball OTS 25/40
100 Wall Balls 14/20 9’/10′
100 Toes to Post
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