Sunday, February 7 – Saturday, February 13

Posted on February 7, 2021 by Jesse Cole

 

 

Sunday, February 7

Rest Day

 

Monday, February 8

Strength: Front Squats

  • 3-3-3-3

*Build to heaviest set of 3

WOD: For Time

18-12-6

  • Front Squats (65/95)
  • Push Press (65/95)
  • 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

12 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)

Isabel

  • 30 Snatches (95/135)
  • Every 5 Reps: 4 Bar Facing Burpees (each)

*After completing 12 rounds of Mary, move right into Isabel

 

Thursday, February 11

Strength: Clean Complex

  • 1 Power Clean +1 Hang Squat Clean

*Build to heaviest complex

WOD: 12 Minute AMRAP

  • 3 Deadlifts (115/155)
  • 3 Hang Squat Cleans (115/155)
  • 3 Push Jerks (115/155)
  • 30 Double Unders/ 60 Single Skips

 

Friday, February 12

Strength: Push Press

3-3-3-3

*Build to heaviest set of 3

WOD: 4 Rounds For Max Reps

(Fight Gone Bad Style: 1 minute each)

  • Devil Press (35/50)(2 bells)
  • Back Squats (125/185)(from rack)
  • DB Push Press (35/50)(2 bells)
  • Row/Bike For Calories (rounds 2/4) Rest (rounds 1/3)

 

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