Sunday, February 14 – Saturday, February 20

Posted on February 14, 2021 by Jesse Cole

Sunday, February 14

Rest Day

 

Monday, February 15

WOD: 7 Minute AMRAPS

AMRAP 1:

  • 10 Overhead Squats
  • 4 Handstand Push-Ups

3 Minute Rest

AMRAP 2:

  • 5 Hang Power Snatch
  • 4 Ring Dips

3 Minute AMRAP

AMRAP 3:

  • 3 Squat Snatches
  • 1 Muscle-Up

 

Tuesday, February 16

Partner WOD: For Time

100 Reps Each Movement

  • Thrusters
  • Pull-Ups
  • Box Jump Overs (20/24)
  • Knees to Elbows
  • KB Swings (35/55)
  • Calories Row/ Bike (Bike: 80 cals)

*Split reps/movements up in any order

 

Wednesday, February 17

WOD: Death By

  • Push Jerks
  • Bar Facing Burpees

 

Thursday, February 18

WOD: Flight Simulator For Time

20-15-10-5-5-10-15-20

  • Push-Ups

Between Rounds (at the -):

  • 20 Double Unders or 40 Single Slips
  • 1 Squat Cleans

*Rest until fully recovered

  • 1000M Row/ 2500M Bike For Time

 

Friday, February 19

WOD: 8 Rounds For Time

  • 14 PVC Sit-Ups
  • 12 Wall Balls (14/20)(9’/10′)
  • 10 Deadlifts
  • 8 DB Overhead Lunges (35/50)

 

Saturday, February 20

WOD: 23 Minute AMRAP

  • 20 Empty Bar Hang Power Snatches (35/45)
  • 20 Empty Bar Back Squats (35/45)
  • 20 Empty Bar Strict Press (35/45)
  • 20 Empty Bar Step-Ups (20/24)(35/45)
  • 20 Empty Bar Push Press (35/45)
  • 20 Empty Bar Front Squats (35/45)

*Every time you put down the bar: 4 Devil Press (Heavy DB)

#WorkHardBeNice