Sunday, February 7 – Saturday, February 13

Posted on February 7, 2021 by Jesse Cole

 

Sunday, February 7

Rest Day

 

Monday, February 8

WOD: For Time

18-15-12-9-6

  • Front Squats
  • Push Press
  • Chest to Bar Pull-Ups

 

Tuesday, February 9

WOD: Rounds For Time

3 Rounds:

  • 10 KB Sumo Deadlift High Pull (35/55)
  • 15 Push-Ups

5 Rounds:

  • 8 Box Jumps (20/24)
  • 10 Wall Balls (14/20)(10’/11)

7 Rounds:

  • 10 Plate Sit-Ups (25/45)
  • 10 KB Swings (35/55)

*Every 5 Minutes: 16 Calorie Row/ 12 Calorie Row. WOD starts with the Row/Bike

 

Wednesday, February 10

Partner WOD: For Time

20 Rounds of Mary:

Partner 1: Mary (AMRAP)

  • 5 Handstand Push-Ups
  • 10 Pistols
  • 15 Pull-Ups

Partner 2:

  • 300M Row/ 700M Bike

*After partner 2 completes the row/bike, switch to Mary (AMRAP)

 

Thursday, February 11

WOD: 22 Minute AMRAP

  • 7 Deadlifts
  • 7 Hang Squat Cleans
  • 7 Push Jerks
  • 40 Double Unders/ 80 Single Skips

 

Friday, February 12

WOD: 6 Rounds For Max Reps

(Fight Gone Bad Style: 1 minute each)

  • Devil Press (35/50)(2 bells)
  • Back Squats
  • DB Push Press (35/50)(2 bells)
  • Row/Bike For Calories (rounds 2/4/6) Rest (rounds 1/3/5)

 

Saturday, February 13

WOD: 25 Minute EMOM

  • Minute 1: 10/12 Calorie Row or 10/8 Calorie Bike
  • Minute 2: 10 Burpee Box Jump Overs (20/24)
  • Minute 3: 12 KB Snatches (35/55)
  • Minute 4: 50 Double Unders or 100 Single Skips
  • Minute 5: Max Set Toes to Bar/ Hanging Knee Tucks

#WorkHardBeNice