Sunday, February 3 – Saturday, February 9

Posted on February 3, 2019 by Jesse Cole

Sunday, February 3 – Rest Day

 

Monday, February 4

WOD: Every 3 Minutes [x8]

  • 10 MB Thrusters (14/20)
  • 15 Toes to Rig
  • 30 Double Unders or 60 Single Skips

 

Tuesday, February 5

WOD: For Time (25 Minute CAP)

  • 50 Alternating DB Snatch(35/50)
  • 50 Box Jumps(20/24)
  • 50 Sit-Ups
  • 30 Alternating DB Snatch(35/50)
  • 30 Box Jumps(20/24)
  • 30 Sit-Ups
  • 10 Alternating DB Snatch(35/50)
  • 10 Box Jumps(20/24)
  • 10 Sit-Ups

 

Wednesday, February 6

WOD: 1 Minute On, 30 sec. Off for 24 Minutes

  • KB Swings(35/55)
  • Burpees
  • Slamball Cleans
  • Plank Hold

 

Thursday, February 7

WOD: 30 Minute Ladder

Reps: 3-6-9-12-15-18-21

  • Wall Balls(14/20)
  • Hanging Knee Tucks
  • Push-Ups
  • KB Deadlifts(35/55)

 

Friday, February 8

WOD 24 Minute AMRAP

  • 500m Row
  • 20 MB Overhead Lunges(14/20)
  • 10 Jumping Pull-Ups
  • 15 Hollow Rocks
  • 5 Burpee Box Step Overs(20/24)

 

Saturday, February 9 

Partner WOD: 3 AMRAP’s in Pairs

10 Minute AMRAP

  • 20 Goblet Squats (35/55), partner A
  • Plank Hold, partner B

10 Minute AMRAP

  • 20 Alternating DB Ground to Overhead, partner A
  • Row (cal.) or Bike (cal.), partner B

10 Minute AMRAP

  • 20 Box Step-Ups (20/24), partner A
  • Back Extensions, partner B

*Partner A works while Partner B does as many reps as possible. When Partner A is done with number of reps, switch.

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