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)