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

  • Burpee to Rig

 

Thursday, March 4

Partner WOD: 22 Minute AMRAP

Partner 1: Row/Bike

  • Calories

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)

#WorkHardBeNice