Sunday, February 28 – Saturday, March 6
Posted on February 28, 2021 by Jesse Cole

Sunday, February 28
Rest Day
Monday, March 1
Strength: Strict Press
2-2-2-2
*Build to heaviest set of 2
WOD: For Time
- 300M Row/ 800M Bike
- 30 KB STOH (55/70)
- 20 Pull-Ups
- 10 Burpee Box Jumps (20/24)
- 300M Row/ 800M Bike
- 10 Burpee Box Jumps (20/24)
- 20 Pull-Ups
- 30 KB STOH (55/70)
- 300M Row/ 800M Bike
Tuesday, March 2
Strength: Clean Complex
- 1 Power Clean + 1 Squat Clean + 1 Jerk
*Build to heaviest complex
WOD: 2 Rounds
2 Minutes On/ 1 Minute Off
- Cleans (95/135)(First Minute: Power, Second Minute: Squat)
- Plate Sit-Ups (25/45)
- Alternating DB Push + Row (35/50)
Wednesday, March 3
WOD: AMRAPS
12 Minute AMRAP:
- 6 Deadlifts (125/185)
- 8 DB Overhead Lunges (35/50)
- 30 Double Unders/ 60 Single Skips
2 Minute Rest
6 Minute AMRAP:
- 10 Wall Balls (14/20)(9’/10′)
- 4 Ring Dips
2 Minute Rest
3 Minute AMRAP
Thursday, March 4
Partner WOD: 22 Minute AMRAP
Partner 1: Row/Bike
Partner 2: 2 Rounds
- 1 Squat Snatch (115/155)
- 5 Chest to Bar Pull-Ups
- 3 Strict Handstand Push-Ups
Friday, March 5
Skill Work: Member’s Choice
WOD: 16 Minute AMRAP
- Minute 1: 14 Thrusters (55/75)
- Minute 2: 10 Knees to Elbows
- Minute 3: 4 Devil Presses (Heavy Bell)
- Minute 4: 18 Box Step Overs (20/24)
Saturday, March 6
WOD: For Time
80 Reps Each
- KB Hang Snatch (35/55)
- PVC Sit-Ups
- Goblet Squats (35/55)
- Push-Ups
- KB Sumo Deadlift High Pull (35/55)
- Calories (Bike: 65 Calories)