Sunday, February 21 – Saturday, February 27

Posted on February 21, 2021 by Jesse Cole

Sunday, February 21

Rest Day

 

Monday, February 22

WOD: For Time

4 Rounds:

  • 200M Row or 500M Bike
  • 1 Minute Rest

8 Rounds:

  • 5 Tall Box Jumps (24/30)
  • 7 Toes to Bar
  • 10 Altering DB Snatch (35/50)

 

Tuesday, February 23

Strength: Pause Front Squats

  • 2-2-2-2

*Pause at the bottom

WOD: 11 Minute AMRAP

  • 1 Cluster (125/185)
  • 5 Wall Balls (14/20)(10’/11′)
  • 8 Handstand Shoulder Taps

 

Wednesday, February 24

Strength: Snatch Complex

  • Hang Power Snatch + Hang Squat Snatch

*Build to heaviest complex

WOD: Ladder For Time

20-15-10-5

5-10-15-20

  • Hang Power Snatch (55/75)
  • Pull-Ups

 

Thursday, February 25

WOD: 5 Rounds For Time

  • 12/10 Calorie Row or 10/8 Calorie Bike
  • 50 Double Unders/100 Single Skips
  • Rd 1: 24 Deadlifts (65/95)
  • Rd 2: 20 Deadlifts (95/135)
  • Rd 3: 16 Deadlifts (125/185)
  • Rd 4: 12 Deadlifts (155/225)
  • Rd 5: 8 Deadlifts (185/275)

*2 Minute rest after each round

 

Friday, February 26

Strength: 12 Minute AMRAP

  • 2 Turkish Get-Ups (build in weight)
  • 10 Bar Bicep Curls
  • 10 Banded Tricep Extensions
  • 20 Second Hanging L-Sit

WOD Waterfall For Time

  • 2 Turkish Get-Ups (35/55)
  • 4 Bar MU
  • 6 Shoulder to Overhead (95/135)
  • 12 Back Squats (95/135)
  • 24 Burpee to Rig

 

Saturday, February 27

Partner WOD: 22 Minute AMRAP

  • 60 Slamballs (20/30)
  • 50 Slamball Step-Ups (20/24)
  • 40 KB Swings (35/55)
  • 30 Calorie Row/Bike

#WorkHardBeNice