February 8 – February 13 2021

Posted on February 7, 2021

Monday, February 8

Strength: Dead Lift 3-3-3-3-3

WOD: 15 Rounds For Time

3 HSPU’s

6 Box Jumps 20/24

1 Dead Lift 213/315

*20 Minute Time Cap

 

Tuesday, February 9

WOD: 27 Minute AMRAP

*50 Burpee Buy In

25 Double Unders

14  Push-Ups

16/20 Calorie Row or 12/15 Calorie Bike

20 Kettlebell Swings 35/55

 

Wednesday, February 10

Strength: Clean N Jerks 5-5-2-2-2

WOD: 5 Rounds

2 Minutes

15 Front Squats 53/75

15 Med Ball Sit-Ups 14/20

Max Reps Hang Power Snatch 53/75

1 Minute Rest

 

Thursday, February 11

Skill Work: Bar Muscle Ups

WOD 16 Minute AMRAP

10 Pull-Ups

10 Weighted Step Ups 40/70 20/24

20 Plank Ups

 

Friday, February 12

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

WOD: 6 Rounds For Time

12 Overhead Squats 63/95

14/18 Calorie Row or 10/14 Calorie Bike

 

Saturday, February 13

WOD: 24 Minute EMOM

Minute  1: 14 Slam Ball OTS 25/40

Minute 2: 40 Second Side Plank Hold

Minute 3: 11/13 Calorie Row

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